HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm ups

B: Hang Clean

On the Minute x 4:

Minute #1 - 2 Hang Squat Cleans

Minute #2 - 2 Hang Squat Cleans

Minute #3 - 2 Hang Squat Cleans

Minute #4 -1 Hang Squat Clean

Minute #5 -1 Hang Squat Clean

Note: Record heaviest 1rep Hang Sq Cln

C: Nicole (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
"STRICT NICOLE"

*If you cant do pull-ups yet step up low bar or rings. THERE ARE NO BANDS IN THE

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

On the 1:30 x 4:

100m Sprint

15 Ab mat Sit-Ups

15 Supermans

B: Back Squat

On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 75%

On the 2:00... 1 Rep @ 80%

On the 4:00... 3 Reps @ 80%

On the 6:00... 1 Rep @ 85%

On the 8:00... 3 Reps @ 85%

On the 10:00... 1 Rep @ 90%

Note: Record 1rep at 90%

C: Metcon (4 Rounds for time)

On the 5:00 x 4:

30 Air Squats

20 Jump Split Alt Lunges

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

HomeGrown CrossFit - CrossFit

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A.: Metcon (5 Rounds for time)

Teams of 2:

Every 7 min x 5 Rounds

30/24 Cal Row/Bike

400m Run

20 Burpees

20 Clean & Jerks (R+95/65, Rx75/55)

*One person works at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for weight)

Barbell Reverse Alt Step Lunges

3 Sets of 12

C: Metcon (Time)

Every 3:00 for 7 Rounds:

Note: Record *slowest* round

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (3 Rounds for reps)

With a Partner. One person works at a time. Switch work as needed.

Part #1

AMRAP 7 - Max Overhead Squats

First 50 Reps - (R+115/75, Rx 95/65)

Second 50 Reps - (R+135/95, Rx 115/75)

Time Remaining - (R+155/105, Rx125/85)

Rest 3:00

Part #3

AMRAP 7 - Max Deadlifts

First 50 Reps - (R+185/125, Rx155/105)

Second 50 Reps - (R+ 225/155, Rx 165/125)

Time Remaining - (R+ 275/185, Rx 225/155)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Time)

With a Partner. One person works at a time except the run. Switch work as needed. Time Cap: 30:00

3 Rounds:

400m Team Run together

50 Barbell-Facing Burpees

9 Rope Climbs

... Directly into:

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

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

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

21 Clean and Jerks (R+185/125, Rx155/105)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Power Clean (Technique)

6 Sets of 2:

3-Pause Power Clean

Note: Record heaviest set of 2

C: Metcon (Time)

3 Rounds

15 Power Cleans (R+115/75, Rx 95/65)

20 Pushups

Directly into 1 Round:

500m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Back Squat (Tempo)

7 Sets of 1 Tempo Squat*

*7s down, 3s pause in bottom.

60-65% 1RM

C: Metcon (Time)

3 Rounds

800m Run

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

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

HomeGrown CrossFit - CrossFit

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A.: Metcon (AMRAP - Reps)

Fight Gone Bad "Team Style"

3 Rounds

2 min Wall Balls (Rx 20/14)

2 min Sumo Deadlift High-Pulls (Rx75/55)

2 min Box Jumps (Rx20/20)

2 min Push Press (75/55)

2 min Row (calories)

1 min Rest.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm up

B: Deadlift

In 10:00 or less:

Build to a Heavy Set of 8 Deadlifts

C: Metcon (Time)

2 Rounds
10 Bar Muscle-Ups

20 Barbell-Facing Burpees

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

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