20Aug
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Clean Complex
7 sets
1 x Clean Pull
1 x Hang Squat Clean
1 x Push Press
1 x Squat Clean Thruster (Cluster)
Rest approx 1 min between sets
Build to a moderate load
Work/Rest 20min
B: Cluster (E2MOM for 5 Sets)
Sq Clean Thruster
1 x 1
Building in weight
Record Heaviest Set
C: Metcon (Time)
Conditioning
21 - 15 - 9
Lateral Burpees over the Bar
Power Cleans (R+ 135/95, Rx 115/75)
18Aug
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
FOR TIME:
Teams of two complete the following ( one person working at the time )
100 Cal R+ Bike/ Rx Row
90 Wall Ball (R+20/14, Rx 16/12)
80 Box Jumps (R+30/24, Rx 24/20)
70 Double Unders (scaled 140 singles)
60 Pull ups
50 KBS (R+ 70/53, Rx 53/44)
40 DB Hang Squat Clean (R+50/35, Rx 40/25)
30 Push ups
20 Toes to Bar
10 Burpees
400 m Farmers Carry (R+50/35, Rx 40/25) (together)
17Aug
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Conditioning
800M run
50 Overhead Squats (R+45/35, Rx 35/15)
800M Run
50 Thrusters
800M run
50 Front Rack Lunges
800M run
50 Burpees
16Aug
HomeGrown CrossFit - CrossFit
A: Bench Press
Test new benchmark for 1 RM
B: Metcon (Time)
Conditioning
3 Rounds
20 Box Jump Overs (R+24/20, Rx 20/16)
20 WB (R+ 20/14, Rx 16/12)
20 DB Hang Clean and Jerk (R+ 50/35, Rx 35/20)
15Aug
HomeGrown CrossFit - CrossFit
A: Front Squat
2 x 2 @ 65%
2 x 2 @ 75%
2 x 2 @ 85%
2 x 2 @ 95%
Record 2 x 2 @ 95%
B: Metcon (Time)
Conditioning
3 Rounds
500m Row
400m Run
C: Metcon (No Measure)
Midline Conditioning
Coaches choose 10min of Core
14Aug
HomeGrown CrossFit - CrossFit
A: Deadlift
E2MOM
5 reps @ 75%
5 reps @ 80%
5 Reps @ 85%
1 rep @ 95+%
Record 1 rep at 95+%
B: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(Rx225/155, Scaled 165/125)
C: Metcon (No Measure)
Mobility
Coach choose with remaining time