HomeGrown CrossFit - CrossFit

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A: Metcon (4 Rounds for reps)

Optional wear a 20/14# weight vest

On the 3:00 x 4 Rounds:

2 Rope Climbs (Sub Rope K2E)

15 Kettlebell Swings (R+70/53, Rx 53/44)

Time remaining - Max Strict HSPU

B: Metcon (Time)

250m Run

27 Supine Bar Rows

27 Burpees

27 Calorie Row Bike Ski

250m Run

21 Supine Bar Rows

21 Burpees

21 Calorie Row Bike Ski

250m Run

15 Supine Bar Rows

15 Burpees

15 Calorie Row Bike Ski

HomeGrown CrossFit - CrossFit

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A: Metcon (5 Rounds for time)

On the 2:00 x 5 Sets:

9 Overhead Squats (R+115/75, Rx 95/65)

6-9 CTB Pull-Ups

*Take OHS barbell from the floor

B: Metcon (3 Rounds for calories)

3 Rounds
Every 4min

45m Shuttle Runs (0 to 15m back, then 0 to 30m back, then 0 to 45m back)

5 DB Man Makers (push up, row R, row L, sq clean thruster) (R+50/35, Rx 40/25)

Max Calorie Row Bike Ski

Rest 2min Between Rounds.

*recorded max cals

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
3:00 Row, Bike or Ski

Between sets, 20 GHD Sit-Ups or Ab mat sit ups

*In every 3:00 interval, the aim is to gradually increase our speed.

Minute 1 - Light Pace

Minute 2 - Moderate Pace

Minute 3 - Moderate/Fast Pace

B: Push Jerk

On the 2:00 x 5 Sets:

3 Push Jerks

*Barbell taken from the rack.

Aim is to build to heavy.

Record heaviest triple

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
15 Push Jerks (R+115/75, Rx 95/65)

30 Air Squats

60 Double Unders

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Row, Bike or Ski
5 Rounds, Not for Score:

1:00 - Light Pace

:40s - Moderate Pace

:20s - Fast Pace

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16'
12 Hang Power Cleans (R+155/105, Rx125/85)

12 Burpee Box Jump Overs (R+24/20, Rx20/16)

12 Push Jerks

12 Bar Muscle-ups

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2

1 mile Run

60 Toes to bar

60 Hang Power Cleans (R+95/65, Rx75/55)

60 Burpees

60 Push Presses (R+95/65, Rx75/55)

800 m Run

60 Push Presses

60 Burpees

60 Hang Power Cleans

60 Toes to bar

400 m Run

*One person works at the time.

*Run together

HomeGrown CrossFit - CrossFit

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A: Muscle Snatch (Technique)

On the Minute x 5:

3-Position Muscle Snatch (hi hang, knee, floor)

3 Overhead Squats

Record heaviest Muscle Snatch complex

B: Metcon (Weight)

On the Minute x 7:
Power Snatch

Overhead Squat

Squat Snatch

*build up if possible

Record heaviest complex

C: Metcon (Time)

25' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25)

3-6-9-12-15-18-21: Strict Pull-ups

* (25' =wall ball wall to post in the center of room)

HomeGrown CrossFit - CrossFit

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A: Front Squat

5 Sets, rest as needed:

1 Pausing Front Squat*

1 Front Squat

*(3) Pauses:

- 1sec at Parallel

- 1sec at Bottom

- 1sec at Parallel

Record heaviest set

B: Metcon (Time)

Teams of 2, AMRAP 25min
20 Front Squats (R+115/75, Rx 95/65)

10 Burpee Box Jump Overs (R+24/20, Rx20/16)

20 Supine Bar Rows

250m Heavy Object Run together pass object as needed

*One person works at a time. Split work as needed. Heavy Object could be anything (Keg, sandbag, KB, DB, your partner, plate)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

4 Sets, Not for Time:

10-40 Unbroken Double-Unders

then Bar Muscle-ups skill work

B: Metcon (Time)

1000m Row

75/50 Cal Bike or Ski

10 Bar Muscle-Ups

40 DB Box Step-Ups (R+50/35, Rx 40/25), (R+24/20, Rx20/16)

10 Bar Muscle-Ups

75/50 Cal Bike or Ski

1000m Row

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Skill Conditioning
On the 2:00 x 5 Sets:

50' Handstand Walk Practice or 5 wall walks

3 Hang Power Cleans

*Aim is to build to a heavy triple over the five rounds.

Record heaviest triple

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
12/9 Cal Row Bike Ski

12 Deadlifts (R+155/105, Rx125/85)

9 Hang Power Cleans

9 Strict HSPU or DB Press

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

1 Mile Run

1 Mile Run