HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
5-10 Strict Toes to Bar

:15 Second Chin Over Pull-up Bar Hold

:30 Second Hollow Hold

:45 Second Overhead Squat Hold

B: Power Snatch (Technique)

B1) Snatch Pull - 3 Sets of 3

B2) Snatch High Pull - 3 Sets of 3

B3) Power Snatch - OTM x 8: 2 Reps

Note: Recored heaviest Power Snatch for 2 reps

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min
20 DB Alt Snatches (R+50/35, Rx 40/25)

15/12 Cal Row Bike Ski

20 Single DB Box Step-Ups (R+24/20, Rx20/16)

9 Bar Muscle-ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 each side DB S-arm Hollow Flutter kicks

10 each side S-arm DB Turkish sit ups

10 each side S-arm DB work Z Press

B: Metcon (Time)

R+21-15-9, Rx 15-9-6

Strict Pull-ups

Strict Handstand Push-ups

C: Metcon (Time)

800m Run

50 Thrusters (R+75/55, Rx 65/45)

800m Run

25 Bar over Burpees

800m Run

50 Thrusters

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2:

15 Tire flips

40 Burpee box jump overs (R+24/20; Rx20/16)

100 Partner Med-ball sit ups (R+ 20/14; Rx 16/12)

50 Ring Rows

100 Cal row/bike/ski

40 Burpee box jump overs

15 Tire flips

*One person works at the time

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3 Rounds
21 Weighted Sit-Ups

21 V-Ups

B: Metcon (5 Rounds for reps)

On the 2:00 x 5 Sets
50' Single Dumbbell Overhead Walking Lunge (R+50/35, Rx 40/25)

Max Strict Handstand Push-ups or on a box or DB presses in Time Remaining

C: Metcon (Time)

Teams of 2. Split work as needed. One person works at a time.
100/70 Cal Row Bike Ski

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

100 Power Snatches (R+95/65, Rx 75/55)

10 Rope Climbs (20 K2E low ropes)

100 Power Snatches (R+75/55, Rx 65/45)

100 Box Jump Overs

100/70 Cal Row Bike Ski

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Snatch

Snatch Grip Sotts Press

5 Minutes to Build to Moderate Set of 3

Note: Record heaviest TNG Squat Snatch

C: Metcon (Time)

30-20-10:

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

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

... Directly into:

10-20-30:

DB Lateral Burpees

Calorie Row Bike Ski

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: Metcon (No Measure)

3 Rounds, Not for Time:
15/12 Row Bike Ski + 50% Unbroken Ring Muscle-ups

or C2B or Chin 2 Bar or low rings

C: Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds
400m Run

12/9 Cal Row Bike Ski

15 Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Back Squat

Alternating On the Minute x 12 (6 Rounds):

3 Front Squat

6 Back Squats

*Barbell: 66% of 1RM Back Squat.

Returning to the 3-6 repetition scheme

Note: Record heaviest 6 back squats

C: Metcon (Time)

21-18-15-12-9:

Kettlebell Swings (R+53/35, Rx44/26)

Thrusters (R+75/55, Rx 65/45)

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

Teams of 2:

9/11 Tribute

For Time

2001 meter Row (Switch every 500 m)

Then.. each person completes 11 reps of the following movements...

11 Box Jumps (Rx 30/24)

11 Thrusters (Rx 125/85) * Deaths at the Pentagon

11 Chest-to-Bar Pull-Ups

11 Power Cleans (Rx 175/120) * AA Flight 175 South Tower

11 Handstand Push-Ups

11 Kettlebell Swings (Rx 53/35)

11 Toes-to-Bar

11 Deadlifts (Rx 175/120) * Flight 77 and Flight 93

11 Push Jerks (Rx 110/75) * Number of Floors in each Tower

2001 meter Row (Switch every 500 m)

*One Person works at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

400m Run

20 empty bar/PVC Good Mornings

400m Run

20 empty bar/PVC OHS

B: Hang Power Snatch (Complex)

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Hang Power Snatch

Note: Record heaviest Hang Power Snatch

C: Metcon (Time)

10 Rounds of* "CTB Cindy"

*5 C2B Pull ups

10 Push ups

15 Squats

then right into

50/35 Calorie Row Bike Ski

30 Power Snatches (R+115/75, Rx 95/65)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

MIdliine
Accumulate 2 Minutes in an L-Sit on b/t boxes

*Every Break: 5 Tempo Hip Extensions (5sec negative, normal speed up)

B: Metcon (Weight)

Barbell Cycle
On the Minute x 7:

Minute 1: 7 Hang Squat Cleans + 1 Push Jerk

Minute 2: 6 Hang Squat Cleans + 2 Push Jerk

Minute 3: 5 Hang Squat Cleans + 3 Push Jerks

Minute 4: 4 Hang Squat Cleans + 4 Push Jerks

Minute 5: 3 Hang Squat Cleans + 5 Push Jerks

Minute 6: 2 Hang Squat Cleans + 6 Push Jerks

Minute 7: 1 Hang Squat Clean + 7 Push Jerks

Third iteration in this complex. Aim is to increase our percentage 2-4% from last.

C: Metcon (Time)

Teams of 2 (30 Minute Cap)

2 Rounds:
400m Team Run

70/50 Cal Row Bike Ski

Directly Into...

14 Clean and Jerks (R+115/75, Rx 95/65)

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

14 Clean and Jerks (R+155/105, Rx125/85)

14 Clean and Jerks (R+185/135, Rx135/95)

14 Clean and Jerks (R+205/145, Rx155/115)

*Single barbell if possible