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

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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

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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

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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)

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A: Metcon (Time)

ONE CLASS AT 9AM
IN TEAMS OF 3, COMPLETE 1776 REPS OF YOUR CHOICE. YOU MAY NOT, AS A TEAM, DO MORE THAN 200 REPS IN ANY EXERCISE, AND EVERYONE MUST DO AT LEAST 10 REPS OF EACH MOVEMENT. ONE PERSON WORKS AT A TIME.

Independence Day, commonly known as the Fourth of July, is a federal holiday in the United States commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain. Independence Day is the national day of the United States

HomeGrown CrossFit - CrossFit

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A: Metcon (6 Rounds for reps)

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

pick a number and stick with it

*Record total for each round

B: Overhead Squat

5 Sets:

1 Tempo Overhead Squat*

1 Overhead Squat

2 Snatch Balance

*Tempo - 5 sec to find the bottom position. 2 sec pause in bottom.

*start @ 60% OHS and build

Note: Record heaviest set

C: Metcon (3 Rounds for reps)

Part #1

In a 5:00 Window...

100 Double-Under Buy-In (Sub 200 Single Unders)

Time remaining, AMRAP:

12 Overhead Squats (R+95/65, Rx 75/55)

4 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Rest 2:00

Part #3

In a 5:00 Window...

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (R+125/85, Rx115/75)

4 Burpee Box Jump Overs

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A: Metcon (5 Rounds for weight)

Clean Primer
3 Sets:

1 Clean Pull

1 Clean High Pull

... Followed by:

"On the 1:30" x 5 sets:

1 Hang Power Clean

1 Power Clean

*build in weight

B: Metcon (Time)

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

800m Run

10 Power Cleans

500m Run

5 Power Cleans

250m Run

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A: Warm-up (No Measure)

10-8-6-4-2:

Ring Rows

Supermans

Air Sq

B: Back Squat

On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 85%

On the 2:00... 1 Rep @ 90%

On the 4:00... 3 Reps @ 90%

On the 6:00... 1 Rep @ 95%

On the 8:00... 1 Rep @ 100%

On the 10:00... 1 Rep @ 100%+

*try for a new PR

C: Metcon (7 Rounds for time)

On the 2:00 x 7 Rounds (14min Total):

3 Bar Muscle-Ups

1 Hang Power Snatch (R+125/85, Rx115/65)

1 Overhead Squat

1 Hang Squat Snatch

*try to make the HPS, OHS and the HSS unbroken

Note: Only click R+/Rx if you complete Bar MU