HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

2 Rounds

12 Bent over rows

12 DB Bench Press

10 Strict pull up / Ring rows

10 Strict ring dips/ feet elevated bench dips

B. : Metcon (AMRAP - Reps)

Teams of 2

AMRAP 20 MIN

Buy In:

200m Partner Carry

Then, in the time remaining:

Partner A completes 1 round of:

16 DB Front rack lunges (R+50/35, Rx 45/25)

10 Renegade rows

6 Devil Presses

Partner B performs:

Max Wall Ball Shots (R+20/14, Rx 16/12)

* Partners rotate each round. The score max reps wall balls.

HomeGrown CrossFit - CrossFit

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A: Snatch (Barbell Cycling)

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Note: Focus on better movement than last week with a 5% weight increase. If you are having challenges, please decrease weight.

B: Metcon (AMRAP - Rounds and Reps)

Teams of 2
Ascending Ladder for 25 Minutes

3-6-9-12-15...

Row Calories

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

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

* one person works at a time

Example: P1 3 cals, P2 3 cals, P1 3 KBS, P2 3 KBS, P1 3WB, P2 3WB, P1 6 Cal, P2 6 Cal

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Barbell Stamina
3 Supersets:

Max Reps Bodyweight Bench Press

Max Strict Pull-Ups

Rest 1:00 between sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 min
7 Power Cleans (R+135/95, Rx 115/75)

7 Burpees

250m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Alternating "On the Minute" x 8 (4 Rounds):

Minute 1 - 2 Jerk Drives + 1 push Jerk

Minute 2 - :30s Barbell Overhead Hold

B: Metcon (5 Rounds for reps)

All with a running clock max reps - 5 Rounds
:30s Max DL

Rest :30s

:30s Max push Jerk

Rest :30s

Weights change after each round, climbing from "light-moderate-heavy-moderate-light."

Male R+135-155-185-155-135

Male Rx 115-125-155-125-115

Female R+ 95-105-125-105-95

Female Rx- 75-85-105-85-75

C: Metcon (Time)

50/35 Calorie Bike or Row

... Directly into:

100-80-60-40-20 - Double-Unders

50-40-30-20-10 - AbMat Sit-Ups

... Directly into:

50/35 Calorie Bike or Row

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