HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for weight)

Barbell Overhead Lunge

Build to a Heavy at Each

1. 12 Alt Step Forward Barbell Overhead Lunge

2. 10 Alt Step Forward Barbell Overhead Lunge

3. 6 Alt Step Forward Barbell Overhead Lunge

Rest as Needed Between Sets

Note: Record weight used for each rep scheme

C: Metcon (Time)

3 Rounds For Time:

20/15 Cal Row Bike Ski

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

15 Toes to Bar

Rest 2min Between Sets

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Front Squat (On the 2:00 x 5 Sets:)

Set 1: 6 Reps

Set 2: 4 Reps

Set 3: 2 Reps

Set 4: 4 Reps

Set 5: 6 Reps

Note: Record Set 3, 2 Reps

C: Metcon (Time)

3 Rounds:

30/20 Cal Row Bike Ski

15 Chest to Bar Pull-ups

... Directly Into:

3 Rounds:

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

15 Thrusters (R+95/65, Rx 75/55)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for time)

Part #A

For Time (12 Minute Cap):

50/35 Cals Row Bike Ski

50 Strict Handstand Push-ups

REST 3min

Part #C

3 Rounds For Time:

400m Run

21 Lateral Bar Burpees

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Power Snatch (Complex)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

2 Power Snatches

3 Overhead Squats

*build if possible

Note: Record heaviest 2rep Power Snatch

C: Metcon (Time)

5 Rounds

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

9 Overhead Squats

6 Hang Power Snatches

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

Tabata

1. Alt Sit-ups/Russian twist

2. Plank/Supermans

B. : Metcon (6 Rounds for time)

Teams of 2:

Every 5 min for 30 min ( 6 Rounds)

50 Wall Balls (R+20/14, Rx16/12)

30 Box jump overs (R+24/20, Rx20/16)

20 Pull Ups

*One person working at the time.

HomeGrown CrossFit - CrossFit

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A: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

A1: Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes
Correction on weight

65lb/45lb

A2: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Clean and Jerk (Power Clean)

Alternating On the Minute x 12 (6 Rounds):

Note: Record heaviest Power Clean + Split Jerk

C: Metcon (Time)

Teams of 2
(30 Minute Cap):

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

400m Team Run

10 Rope Climbs

400m Team Run

100 Bar over Burpees

400m Team Run

10 Rope Climbs

400m Team Run

60 Clean and Jerks

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

C: Snatch

On the 1:30 x 5 Sets:

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Snatch High Pull

1 Squat Snatch

Note: Record heaviest Snatch

C: Metcon (4 Rounds for time)

On the 5:00 x 4 Rounds:

20 Double Dumbbell Deadlifts (R+60/40, Rx 50/30)

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

20/15 Cal Row Bike Ski

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
25 GHD Sit-ups or ab mat

10 Double DB Bent Over Rows

10 Alt DB Renegade Rows

B: Handstand Push-ups (Strict)

In a 5 Minute Window:

20 Strict Handstand Push-ups

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

In Time Remaining: Max Strict Handstand Push-ups

*Record max strict HSPU

C: Metcon (Time)

For Time
50/35 Cals Row Bike Ski

125 Double-Unders (Sub 250 singles)

2k Run

125 Double-Unders

50/35 Cals Row Bike Ski

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Midline
Accumulate 75 Hollow Rocks

B: Metcon (4 Rounds for reps)

In a 2min Window:

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

9 Front Squats

9 Push Jerks

Time Remaining: Max Ring Muscle-ups or Max C2B pull ups

... Rest 1min

In a 2min Window:

7 Power Cleans (R+125/85, Rx115/65)

7 Front Squats

7 Push Jerks

Time Remaining: Max Ring Muscle-ups or Max C2B pull ups

... Rest 1min

In a 2min Window:

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

5 Front Squats

5 Push Jerks

Time Remaining: Max Ring Muscle-ups or Max C2B pull ups

... Rest 1min

In a 2min Window:

3 Power Cleans (R+185/125, Rx155/105

3 Front Squats

3 Push Jerks

Time Remaining: Max Ring Muscle-ups or Max C2B pull ups