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

HomeGrown CrossFit - CrossFit

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A. : Metcon (Time)

For Time:

Teams of 2:

2000m Row

100 KBS (R+53/35, Rx44/26)

100 Deadlifts (R+135/95, Rx115/75)

100 Push-ups

1500m Row

75 KBS (R+53/35, Rx44/26)

75 Deadlifts (R+185/125, Rx135/95)

75 Push-ups

1000m Row

50 KBS (R+53/35, Rx44/26)

50 Deadlifts (R+225/155, Rx185/125)

50 Push-ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Pausing Snatch Pulls
10 Sets of 1

Pause (2) sec above knee level. (Empty bar)

B: Power Snatch

On the 1:30 x 7 Sets:

1 Hang Snatch Pull

1 Hang Power Snatch

Note: Record heaviest complex

C: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
12/9 Calorie Row/Bike

9 T2B

3 Thrusters (R+135/95, Rx 115/75)