HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

2 Rounds

100 m jog

10 Suitcase DL(R/L)

10 Shoulder Taps in push up plank

30 Plate hops

B. : Metcon (Time)

In teams of 2 :

3 Rounds total:

30 Thrusters (R+95/65, Rx75/55)

30 Cal row/bike

60 Wall ball (R+20/14, Rx16/12)

30 Cal row/bike

30 Thrusters

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
40 Banded Pull-Aparts (at chest)

40 Banded Push Downs (attach band to pull up rig)

B: Metcon (Weight)

Weighted Pull-Up + Front Squat

Alternating OTM for 10min

Even - 5 Strict Weighted Pull-Ups

Odd - 5 Front Squats

*build up in wt

Note: Record heavy 5 reps/Front squats

C: Metcon (Time)

3 Rounds
50' DB OH Walking Lunge (left arm) (R+50/35, Rx 40/25)

10 Single leg DB DL (Left leg)

10 Single leg DB DL (Right Leg)

50' DB OH Walking Lunge (right arm)

20 Alt DB Renagade Rows

*Renagaed Row = in prone position left arm row, right arm row

*50'=wall ball wall to pullup rig

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Weight)

Barbell Cycling
On the 2:00 x 5 Rounds

3 Power Clean and Jerks

2 Thrusters

1 Squat Snatch

*Complex does not need to be completed unbroken.

*build up in wt

Note: Record heaviest complex weight

C: Metcon (3 Rounds for reps)

Part #1 – In a 10:00 Window:

Run 1 Mile

Time Remaining, Max Power Clean and Jerks (R+135/95, Rx 115/75)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (R+115/75, Rx 95/65)

— Rest 3:00 —

Part #3 – In a 4:00 Window:

Run 400 Meters

Time Remaining, Max Thrusters (R+95/65, Rx 75/55)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Strict Handstand Pushups

5 Sets at 30% of Max Strict HSPU

pick a number and stick throughout all sets

*Record Total

B: Push Jerk

2 Sets of 2:

Pausing Push Jerk

*1s Pause in Dip, and Catch

... Followed by:

5 Sets of 1:

Push Jerk

Note: Record heavy 1 Rep

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:

40 Double-Unders (Scale 80 Singles)

20 DB Curtis P (R+50/35, Rx 40/25)

40 Double-Unders

20/15 Calorie Row/Bike

* DB Curtis P=Hang Power Clean, forward lunge left, forward lunge right, push press

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Round
15 Glute Bridges

15 Empty bar Good Mornings

B: Deadlift

Alternating OTM for 10min

Even- 15/12 Calorie Row/Bike

Odd - 5-4-3-2-1 Deadlifts

*build up in wt.

Note: Record heavy 1 rep

C: Metcon (Time)

50 AbMat Sit ups

25 Cal Row/Bike

10 Deadlifts (R+ 275/185, Rx 225/155)

40 AbMat Sit ups

20 Cal Row/Bike

8 Deadlifts

30 AbMat Sit ups

15 Cal Row/Bike

6 Deadlifts

20 AbMat Sit ups

10 Cal Row/Bike

4 Deadlifts

10 AbMat Sit ups

5 Cal Row/Bike

2 Deadlifts

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
250m Double KB/DB Carry*

*On the Double KB/DB Carry:

first 125m - Left KB/DB in Front Rack, Right KB/DB in Hang.

last 125m - Right KB/DB in Front Rack, Left KB/DB in Hang.

B: Back Squat

On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 80%

On the 2:00... 1 Rep @ 85%

On the 4:00... 3 Reps @ 85%

On the 6:00... 1 Rep @ 90%

On the 8:00... 3 Reps @ 90%

On the 10:00... 1 Rep @ 95%

Note: Record Heavy 1 Rep

C: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

HomeGrown CrossFit - CrossFit

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A.: Metcon (AMRAP - Rounds and Reps)

15 min AMRAP

50 Synchro sit-ups (pass wall ball back and forth)

50 Devil press (R+50/35, Rx 40/25)

100 DB front rack alt lunges

200 DU

B.: 2.5k Run (Time)

2.5k Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10-1

Hollow Rocks and Arch Rocks

B: Deadlift

1 Set of 5 - 70%

2 Sets of 3 - 73-79%

5 Sets of 1 - Climbing to a Heavy.

After each set, 25'-50' HS Walk Practice or HS practice.

Note: Record heaviest 1rep

C.: Metcon (Time)

For Time:

1 Toes to Bar, 10 Deadlifts

2 Toes to Bar, 9 Deadlifts

3 Toes to Bar, 8 Deadlifts

4 Toes to Bar, 7 Deadlifts

5 Toes to Bar, 6 Deadlifts

6 Toes to Bar, 5 Deadlifts

7 Toes to Bar, 4 Deadlifts

8 Toes to Bar, 3 Deadlifts

9 Toes to Bar, 2 Deadlifts

10 Toes to Bar, 1 Deadlift

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

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Goblet Sq

10 Push ups

10 Ring Rows

1min Ring Row hold at top

B: Overhead Squat

5 Sets of 1 Tempo Overhead Squat

*5s to find bottom position, 2s pause in bottom.

Followed by,

Overhead Squat - 10 Rep Heavy.

Note: Record Heavy 10rep

C: Metcon (Time)

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

250m Run

21 Overhead Squats

250m Run

15 Hang Power Snatches

250m Run

15 Overhead Squats

250m Run

9 Hang Power Snatches

250m Run

9 Overhead Squats

250m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Reverse snow angles

10 V-ups

10 Glute Bridges

10 Hamstring curls w/ sliders

B: Front Squat

Pausing Front Squat

5 Sets of 2

3s pause in the bottom of each rep.

C: Metcon (Time)

3 Rounds
15 Front Rack Alt Step Lunges (R+115/75, Rx 95/65)

15 Lateral Barbell Burpees