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)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Clean and Jerk
Clean Primer

3 Sets of 3 - Tall Cleans

*The tall clean is an abbreviated clean variation in which the pull under the bar is isolated

B: Hang Clean

EMOM x 6:

1 Clean Pull

1 Hang Squat Clean

1 Split Jerk

*start at 70% of HSC and build

Note: Record heaviest set

C: Metcon (Weight)

Barbell Complex
On the min for 11min

Min #1 - 6 Hang Squat Cleans + 1 Push Jerk

Min #2 - 5 Hang Squat Cleans + 2 Push Jerks

Min #3 - 4 Hang Squat Cleans + 3 Push Jerks

Min #4 - 3 Hang Squat Cleans + 4 Push Jerks

Min #5 - 2 Hang Squat Cleans + 5 Push Jerks

Min #6 - 1 Hang Squat Clean + 6 Push Jerks

Min #7 - 2 Hang Squat Cleans + 5 Push Jerks

Min #8 - 3 Hang Squat Cleans + 4 Push Jerks

Min #9 - 4 Hang Squat Cleans + 3 Push Jerks

Min #10 - 5 Hang Squat Cleans + 2 Push Jerks

Min #11 - 6 Hang Squat Cleans + 1 Push Jerk

* 65% of 1RM

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB Floor Press

10 DB Bent over Rows

10 Lateral DB Box Step-Ups (5/side)

* on the second set do max reps fl press

B: Split Jerk

2 Sets of 2 - Tall Jerk (half-press on toes)

Note: Record heaviest Split Jerk

C: Metcon (Time)

21 Front Squats (R+135/95, Rx 115/75)

21 KB Swings (R+70/53, Rx 53/44)

400m Run

15 Front Squats

15 KB Swings

400m Run

9 Front Squats

9 KB Swings

400m Run

*Optional wear a wt vest 20/14#

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Strict Handstand Pushups

For Time, with a 10:00 Time Cap:

25-50 Strict Handstand Pushups or kick ups to hold or on a box or DB presses

B: Metcon (3 Rounds for reps)

AMRAP 4:

21 Calorie Row

21 Burpees

21 Supine bar rows (C2B)

Rest 2:00

AMRAP 4:

9 Calorie Row

9 Burpees

9 Supine bar rows (C2B)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Alternating Tabata (:20s on/:10s off) x 8:

AbMat Sit-Ups

Superman Holds

B: Back Squat (Waves)

Set #1 - 4 Reps

Set #2 - 2 Reps

Set #3 - 4 Reps

Set #4 - 2 Reps

Set #5 - 4 Reps

Set #6 - 2 Reps

Rest 1min ish b/t sets. Aim to improve from last wed 5/29

Note: Record Set#6 at 2 Reps

C: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
30 Power Snatches (Rx135/95, Scale 115/75)

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

2 Rounds

45-sec Goblet squat hold

10 Glute Bridges

45-sec HS hold

10 Reverse Snow Angels

B. : Metcon (AMRAP - Rounds and Reps)

Teams of 2

With a 35 min running clock...

6 rounds (Together)

400m run

30 Back Squats (R+135/95, Rx115/75)

Immediately into :

Max Rounds in the Remaining time:

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

20 Burpees over the bar

*One person works at the time. 🙂

*Score is total rounds & Reps

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 Barbell Bent Over Rows

10 DB Weighted Glute Bridges

10 DB Weighted Sit-Ups

B: Snatch

Alternating "On the Minute" x 10 (5 Rounds):

Minute 1 - 3-Position Power Snatch

Minute 2 - 3-Position Squat Snatch

*3-Position - In each variation, the starting positions are the same - high hang (pockets), hang (knee), and floor.

Note: Record heaviest 3-Position Squat Snatch

C: Metcon (Time)

Lucky 7's
5 Rounds

7 DB Clusters (R+60/40, Rx 50/30)

7 Bar Muscle-Ups (SUB C2B pull ups)

*only one head has to touch ground Cluster=sq clean thruster