01May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 BB behind the head press
10 BB Good Mornings
10 each leg BB single leg DL
B: Split Jerk
7X1
Build weight over sets
C: Metcon (AMRAP - Reps)
3 Rounds
:60 Handstand Hold freestanding or on wall
:60 Front rack Barbell Hold (R+185/125, Rx155/105)
:60 Max Effort Rope Climbs
Rest 2:00
at 15:00 finish with a 1mile Run
(Score is total rope climbs)
30Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 Alt DB Reverse Lunges
10 Bench S-Arm DB Row
10 DB Bicep Curls
B: Front Squat
6×2 @85%
C: Metcon (Time)
3 Rounds
50m DB Farmers Carry (R+100/80, Rx 70/50)
100′ HS Walk (SUB 5 wall walks)
30 Goblet Squats (R+70/53, Rx 53/44)
29Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
:30 HS Hold (nose to wall)
:30 Left Side plank
:30 Right Side plank
:30 Superman Hold
:30 Hollow Hold
B: Clean and Jerk
Touch and Go
5×5
(Heavier than last time)
C: Metcon (Time)
3 Rounds
3 Rounds
100 Double Unders
25 KB Swings (R+70/53, Rx 53/44)
20 Burpees
28Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Steady Through
1000m Row/Run
then
AMRAP 10 Minutes
Max Sets of 10-5 Unbroken Push Ups
B: Deadlift
5×3 @75-85% of 1RM
C: Metcon (Time)
10 Squat Snatch (R+155/105, Rx125/85)
400m Run
50 Alt Pistols
400m Run
10 Squat Snatch
26Apr
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Team of 2 :
with a 40 min running clock...
60-40-20
Hang Power Cleans (R+115/75, Rx95/65)
Wall Balls (R+20/14, Rx16/12)
Burpees
250m Run *Together after each round*
Rest 3 min
60-40-20
Deadlifts (R+225/155, Rx 165/125)
Push ups
V-ups
250m Run *after each round of reps*
* one person working at the time. Split the reps as needed.
25Apr
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10 Banded seated Lat Pull Downs
10 Banded Tri Extensions
10 Alt HS Shoulder Taps or Push up position Shoulder Taps
50′ HS Walk or 5 wall walks
B: Power Snatch
Touch and Go
5×5
(Heavier than last time)
C: Metcon (5 Rounds for time)
Every 3:00 for 15:00 (5 Rounds)
60 Double Unders
5 Power Clean Push Jerk (R+135/95, Rx 115/75)