HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
On the Minute x 9 (3 Rounds):

Minute 1 - Strict TTB

Minute 2 - Face Up Chinese Plank Hold

Minute 3 - Banded Good Mornings

Not for score. Practice quality reps in each time domain.

B: Metcon (No Measure)

1:00 Light Row + 60% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

1:00 Light Row + 50% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

1:00 Light Row + 40% of Max Reps HSPU or DB press

1:00 Light Row + 50' HS Walk or 5 wall walks

*score total HSPU or DB press

C: Metcon (Time)

4 Rounds
250m Run

8 Bar Muscle-Ups

250m Run

12 DB Alt Snatches (R+60/40, Rx 50/30)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
:60 Goblet Squat Hold

Run 250m

10 Sit Ups

B: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Even Minutes - 3 Front Squats

Odd Minutes - 6 Back Squats

Barbell - 60% 1RM on *both* lifts.

This is a increase from last week.

Note: Stay at 60% throughout 6rds

C: Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
*Squat Clean

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2 :

100 Cal Bike/Row

75 Goblet Squat (R+53/35, Rx44/26)

100 Push-ups

75 Clean and Jerks (R+135/95, Rx115/75)

100 V-ups

Directly into...

800m Run (Together)

+ 150 m Sled push

Sled: Men R+Rx : 4 x 45 lb Plates

Women R+Rx : 2 x 45 lb Plates

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Ring Muscle-Ups or pull ups

1 Attempt for Max Reps (Kipping)

B: Back Squat (Stamina Squats)

4 Rounds:

9 Back Squats @ 65% 1RM Back Squat

Treat this as "for time". Rest as little as needed to maintain unbroken sets.

C: Metcon (Time)

3 Rounds
40/30 Calorie Row or Bike

20 Lateral Burpees Over DB

10 Single Arm Alt DB Snatch (R+80/60, Rx 50/30)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
3 Rounds

Max Effort L-Sit Hold b/t boxes

10 Weighted Supermans

B: Metcon (5 Rounds for weight)

Barbell Cycling - "DT" Complex
On the 2:30 x 5:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

*Build up wt.

C: Metcon (4 Rounds for reps)

4 Rounds
1:00 - Toes to Bar

1:00 - Power Snatches (R+75/55, Rx 65/45)

1:00 - Thrusters

1:00 - Calorie Row or Bike

1:00 - Rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round (empty bar or PVC)
5 Good Mornings

5 Snatch grip behind the head press

5 OHS

5 Snatch Balance

B: Snatch (Barbell Cycling)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

This complex involves a total of (6) reps.

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor

C: Metcon (5 Rounds for reps)

On the 4:00 x 5 Rounds
9 Box Jump Overs (R+30/24,Rx24/20)

15 DB Front Squats (R+50/35, Rx 40/25)

100m Sprint

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

In any order - Complete
30 GHD back ext.

40 Hollow Rocks

50 AbMat Sit-Ups

B: Romanian Deadlift

On the 2:00 x 5 (5 Rounds):

5 Tempo Romanian Deadlifts

+ Handstand Walk Practice

Tempo Romanian Deadlifts:

4s Negative, 1s Pause in bottom. Regular stand.

In the time remaining in the window, handstand walk practice or 3-5 wall walks

C: Metcon (Time)

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

21 Strict HSPU (SUB DB Press)

400m Run

15 Deadlifts

15 Strict HSPU

400m Run

9 Deadlifts

9 Strict HSPU

400m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
100m jog

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat (Stamina)

Alternating "On the Minute" x 12 (6 Rounds)

Even Minutes - 3 Front Squats

Odd Minutes - 6 Back Squats

Barbell - 55% of 1RM on back sq for *both* lifts. Stick to 55%, this will go up next week.

Note: Stay disciplined with 55% throughout 6rds

C: Metcon (Time)

1000m Run

Directly into 10 Rounds:

3 Power Cleans (R+155/105, Rx125/85)

6 Pushups

9 Air Squats

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

Teams of 2 :

Every 4 min for 8 Rounds

WOD A:

250 m Run

10 DB DeadLift

10 Burpees

WOD B:

250 m Row

10 Snatch (Barbell)

10 Pull-Ups

*Alt WOD's every 4 min with your partner.

*You pick the weight for the DL and Snatches!

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
100m Walk, two dumbbells.

First 25m - left DB Overhead, right DB at Hang.

Second 25m - left DB at Hang, right DB Overhead.

Third 25m - Both DB's in Front Rack position

Fourth 25m - Both DB's Overhead

B: Clean and Jerk (Hang)

On the 1:30 x 7 Sets:

30 Double-Unders

2 Hang Squat Cleans

1 Split Jerk

*build up

Note: Record heaviest complex

C: Metcon (Time)

For Time:

21/15 Calorie Row

500m run

9 T2B

15/12 Calorie Row

250m run

9 T2B

9 Calorie Row

100m run

9 T2B

... Directly into:

21 Hang Clusters (R+135/95, Rx 115/75) (=sq clean thruster)