HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 2

Buy in : 120/100 Cal row/bike/ski

Then..

14-12-10-8-6-4-2

Power Cleans (R+135/95, Rx115/75)

Power Snatches

Pull ups

Toes to bar

*One person works at the time

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds For Quality
5 Tempo Ring Rows (3 sec down)

10 BB Front Rack Reverse Lunges

:20 Sec BB Front Squat Hold

B: Front Squat (Tempo)

On the 1:30 x 7 Sets:

1 Tempo Rep (Starting around 55% of 1 Rep Max and building)

Tempo:

* 10 Sec Negative

* No Pause in Bottom

* Full Speed Stand

Note: Record heaviest weight

C: Metcon (Time)

20min CAP
5 Rounds:

20/15 Calorie Row Bike Ski

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

HomeGrown CrossFit - CrossFit

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A: Cluster (On The Minute x 10)

Sq Clean Thruster
25 Double Unders

1 Squat Clean Thruster

*build in wt.

B: Metcon (5 Rounds for reps)

Every Minute on the Minute for 25 Minutes: (5 Rounds)

Min 1: 12 DB Alt Step Forward Lunges (R+45/25, Rx 35/15)

Min 2: 12 Jump Sq with wall ball (R+20/14, Rx 16/12)

Min 3: Plank

Min 4: 4 Sandbag cleans over shoulder (R+150/100, Rx75/50)

Min 5: 12 push ups

HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave)

20min Cap

% are off your 5RM Max or about 87% of 1RM

Back Squat Waves (Week #3)

Note: Record Set 9, 2 reps @ 98%

B: Metcon (Time)

25min CAP
60 Double Unders

30 Burpees

60 Double Unders

30 Wallballs (R+20/14, Rx 16/12)

60 Double Unders

30 Deadlifts (R+ 225/155, Rx 165/125)

60 Double Unders

30 Wallballs

60 Double Unders

30 Burpees

HomeGrown CrossFit - CrossFit

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A.: Metcon (Time)

Teams of 2

1 mile Run

75 Burpees (to target)

50 Russian KBS (R+53/35, Rx44/26)

25 Man Makers (R+50/35,Rx45/25)

1 mile Run

*Split the work as needed

*Run together

HomeGrown CrossFit - CrossFit

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A: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Note: Record Sets 7-9 @ 71%

B: Metcon (Time)

30-20-10:

Cal Row Bike Ski

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

10-20-30:

Alt DB Snatches

Wallballs (R+20/14, Rx 16/12)

C: Metcon (3 Rounds for time)

Accumulate Totals
3:00 D-Ball/sandbag Hold

2:00 Hollow Hold

1:00 Ring Dip Support

HomeGrown CrossFit - CrossFit

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A: Power Clean (Oly Cycling)

On the 2:30 x 6 Sets:

3-Position Power Clean*

Split Jerk (Drop Barbell)

Power Clean

Split Jerk

Start at 50% of 1RM and build to a heavy for the day.

Note: Record heaviest set

B: Metcon (3 Rounds for reps)

AMRAP 5:

500m Run

1 Round of Chest to Bar Cindy**

AMRAP Clean and Jerks (R+135/95, Rx 115/75)

Rest 3 Min

Note: Record Each RD AMRAP of C&J

HomeGrown CrossFit - CrossFit

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A: Back Squat (Wave (20min Cap))

% are off your 5RM Max or about 87% of 1RM

Back Squat Waves (Week #2)

WAVE #1

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 2 Min

Record Set 9, 2reps at 96%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10MIN
6 Power Snatches (R+95/65, Rx 75/55)

9 Overhead Squats

12 Box Jumps (R+24/20, Rx20/16)

HomeGrown CrossFit - CrossFit

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A. : Metcon (4 Rounds for reps)

4 Rounds for Max Reps

1 min: Max Double unders / singles

Rest: 30 sec

1 min : Max Box Jump Overs (R+ 24/20, Rx 20/16)

Rest: 30 sec

1 min:  Max Alt. DB Snatches (R+ 50/35, Rx 45/25)

Rest: 30 sec

1 min : Max Ring Rows

Rest: 30 sec

1 min : Max Sandbag over bar (R+150/100, Rx 75/50)

Rest: 30 sec

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds for Quality
10 Glute Bridges

:15 Sec Single Legged Glute Bridge Hold (each leg)

:30 Sec DB Front Rack Hold

:60 Sec Plank Hold

B: Front Squat (Tempo)

On the Minute x 9:

1 Tempo Front Squat

Record heaviest weight

C: Metcon (Time)

Teams of 2
AMRAP 20:

100m Run, 1 Burpee Box Jump

100m Run, 2 Burpee Box Jumps

100m Run, 3 Burpee Box Jumps

*(R+24/20, Rx20/16)

*Always Run together but split the burpee box jumps as needed.

*example Partner A & Partner B run 100m then just Partner A does one BBJ, then Partner A & Partner B run 100m then Partner B does one BBJ and Partner A does one BBJ ...etc