21Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm-up
B: Power Snatch
EMOM for 8 Minutes
2 rep @ 75%
C: Metcon (Time)
Interval
2000/1750m Row
Rest 3:00
1500/1200m
Rest 2:00
1000/800m
Rest 1:00
500/400m
Score is total time including rest
20Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm-up
B: Metcon (3 Rounds for reps)
Interval
AMRAP 6:00 x 3
Rest 2:00
800m Run
Max Rope Climbs in remaining time
Score is total Rope Climbs
C: Metcon (Time)
For Time
500m Row
40 Thrusters (R+45/35, Rx 33/15)
500m Row
30 Thrusters
500m Row
20 Thrusters
500m Row
10 Thrusters
19Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
:30 Wall sit
:60 Hollow Hold
:90 Plank Hold
B: Front Squat
5×3 (Start around 85%)
Rest as needed
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12 Min
15/10 Calories on Row/Bike
10 Chest to Bar Pull Ups
5 Tire Flips
18Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Alt Goblet Lunge Steps
10 KB Swings
10 Push ups
B: Squat Clean and Jerk
6×2 @ 80-85%
Drop and Reset
Rest as needed
C: Metcon (Time)
For Time
3 Rounds
80 Double Unders
40 DB Snatch (R+50/35, Rx 40/25)
20 Sit ups
16Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Death By Burpees w/ 100m sprint
B: Metcon (AMRAP - Rounds and Reps)
In Teams of 2
AMRAP 15min
10 KB Swings
10 Wall Ball
400m
*P1 finishes kb P2 starts
* can't run until P2 finishes then run together
*you pick wts
15Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
OPEN WORKOUT 19.4 - RX
OPEN WORKOUT 19.4 - RX
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Rx: Men 95#/ Women 65#
Time cap: 12 minutes
B. : Metcon (Time)
OPEN WORKOUT 19.4 -INTERMEDIATE
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chest-to-bar pull-ups
12 bar-facing burpees
INT: Men 65# / Women 45#
Time cap: 12 minutes
C. : Metcon (Time)
OPEN WORKOUT 19.4 - SCALED
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees
SCALED: Men 65# / Women 45# , may step over bar on the burpees
Time cap: 12 minutes