HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
10 DB Single Arm Bent over Row

10 Alt DB Front Rack Step Reverse Lunges

Max Effort L-Sit Hold b/t Boxes

B: Metcon (Time)

In Teams of 2, with a 30:00 Time Cap:

800m Heavy Object Run

75 DB Box Alt Step ups (R+24/20, Rx20/16″)

50 DB Hang Power Clean and Jerks (R+50/35, Rx 40/25)

15 Rope Climbs

50 DB Hang Power Clean and Jerks

75 DB Box Alt Step ups

800m Heavy Object Run

*one person works at a time except for the run. Run together

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Pausing Overhead Squats
5 Sets of 1 Rep (empty bar or very light weight)

There are (4) pauses, each for a single second.

Pause #1 - 1/4 of the way down (quarter squat)

Pause #2 - Halfway down (parallel)

Pause #3 - Absolute bottom of squat

Pause #4 - Halfway up (parallel)

B: Squat Snatch

Pausing 3-Position Squat Snatch

On the 2:00 x 5 Sets:

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (knee-level)

1 Low-Hang Squat Snatch (shin, but not floor)

On each rep, pause for a full 2s in the catch position (bottom of squat) before standing.

* build up if perfect

Note: Record heaviest complex

C: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

HomeGrown CrossFit - CrossFit

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A: Hang Power Clean (Complex)

On the 1:30 x 5 Sets:

1 Hang Clean Pull

1 Hang Clean High Pull

2 Hang Power Cleans

Note: Record heaviest complex

B: Metcon (3 Rounds for reps)

Part #1

AMRAP 4:00

27 Hang Power Cleans (R+95/65, Rx 75/55)

27 Lateral Burpees Over Hurdle

27/21 Calorie Row or Bike

Rest 2:00

Part #3

AMRAP 4:00

15 Hang Power Cleans (R+135/95, Rx 115/75)

15 Lateral Burpees Over Hurdle

15/12 Calorie Row or Bike

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
9 Romanian Deadlifts

15 Weighted Glute Bridges

27 Sit-Up

B: Front Squat (Tempo)

5 Sets:

1 Tempo Pausing Front Squat

1 Front Squat

Tempo: 5sec negative, 3 sec pause in bottom. Regular stand.

Note: Record heaviest complex

C: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
(Rx45/35, Scaled 35/15)

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2:

3 Rounds

20 Cal Row/Bike

40 Back Squat (R+135/95, Rx115/75)

20 Bar Facing Burpees

Rest 2 min

2 Rounds

30 Cal Row/Bike

30 Back Squat (R+185/125, Rx135/95)

30 Bar Facing Burpees

Rest 2 min

1 Round

40 Cal Row/Bike

20 Back Squat (R+225/155, Rx185/125)

40 Bar Facing Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
Tabata Hollow Holds

Then

Tabata superman Holds

B: Deadlift (15 min)

Build to a heavy single

C. : Metcon (Time)

For Time:

1 Mile Run

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

400m Run w/ ball (R+20/14, Rx 16/12)

30 Pull-Ups

20 Burpee Box Jumps (R+24/20'', Rx20/16″)

HomeGrown CrossFit - CrossFit

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A: Front Squat

Heavy Set of 3

B: Metcon (AMRAP - Rounds and Reps)

Teams of 3: AMRAP 30min
7/5 Calorie Assault Rower or Bike

10 Medball Squat Jumps (R+20/14, Rx 16/12)

5 Power Clean and Jerks

Partners cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Banded Good Mornings

40 Flutter Kicks

10 V-ups

B: Power Snatch

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

Note: Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

10 min
12 Deadlifts (R+115/75, Rx 95/65)

9 Overhead Squats

6 Hang Power Snatches

HomeGrown CrossFit - CrossFit

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A: Metcon (7 Rounds for reps)

Strict Handstand Pushups
7 Sets at 30% of Max Strict HSPU

pick a number and stick with it.

*Record Total

B: Metcon (No Measure)

Tabata HS Holds or DB OH Holds

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
Tabata Abmat Sit-Ups

Then

Tabata Glute Bridges

B: Back Squat

3-Rep Heavy

C: Metcon (Time)

3 Rounds
75 Double-Unders (Sub 150 single unders)

50 Air Squats

400m Run