Workout of the day

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Coaches Warm-up

B: Metcon (Time)

For Time
18 Clean @ 75% 1RM

Rest 3:00

12 Clean @ 80% 1RM

Rest 3:00

6 Clean @ 85% 1RM

Percentages based on 1RM Power Clean

Clean reps can be Power, Squat, or a mix of both

C: Metcon (4 Rounds for reps)

AMRAP 4 Minutes x 4
Row 500m

Max HSPU in remaining time

Rest :60

Use a tough Open Standard on the HSPU

*INT would prob be Push Press 95/65#

*SCALED would prob be HR Push ups

*Be ready for the Open workout tomorrow but not sore.

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds
Run 250m

5 Empty Bar thrusters

10 Reverse snow angles

B: Front Squat (For time)

7×4 @ 80%

Rack and Unrack each set

C: Metcon (Time)

Every 5 min for 20 min (4 Rounds)

15 Thrusters (R+115/75, Rx 95/65)

10 C2B pullups

Row for Distance in remaining time

No Rest

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Coaches Warm-up

B: Metcon (Time)

10 Rounds

2 Overhead Squats (R+155/105, Rx125/85)

4 Push Ups

8 DB Cleans (R+50/35, Rx 40/25)

C: AMRAP 12 min (No Measure)

AT the 2min mark, 10 burpees over the rower, then max distance on the rower.

Record meters.
Record in comments

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Coaches Warm-up

B: Back Squat

"Die Set"

Choose a weight you believe you can hit for 8-12 reps

Warm up sets: *See previous weeks

C: Metcon (Time)

"17.1" CAP 20 MIN

RX

10 Alt DB Snatch 50/35lbs

15 Burpee Box Jump Overs 24/20

20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

15 Burpee Box Jump Overs

(*Box Facing Burpees for all divisions)

* DO NOT DROP THE DBs

S

10 Alt DB Snatch 35/20lbs

15 Burpee Box Jump Overs 20/20

20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

15 Burpee Box Jump Overs

*Step up OK

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

A)In Teams of two together complete the following

400m Run

50 Clean and Jerk (R+115/75, Rx 95/65)

400m Run

40 Clean and Jerk (R+135/95, Rx 115/75)

400m Run

30 Clean and Jerk (R+165/110, Rx145/85)

400m Run

20 Clean and Jerk (R+185/125, Rx155/105)

400m Run

10 Clean and Jerk (R+205/145, Rx155/115)

B: Metcon (Time)

B) For Time

Team of two each person has to complete

50-40-30-20-10 Ab mat sit ups

the other partner will perform max DU or Singles until the set is finished.

Ex: Partner A 50 sit up, Partner B max DU, then Partner B 50 Sit and Partner A max DU...etc

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

CrossFit Open 19.1 !!!

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

RX

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

INTERMEDIATE

Men throw 20-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

SCALED

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target