HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

In Teams of 2 six rounds each person. Partner A Ring Rows, Partner B rest, then Partner B Ring rows, Partner A rest…etc.

6 Rounds

8 Ring Rows

Shuttle Run 5m, 10m, 15m, 25m

8/8 Jumping Lunges

*on shuttle run touch each line

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

OPEN RX 19.5

For Time :

33-27-21-15-9

Thrusters

Chest-to-bar pull-ups

RX: Men: #95/ Women #65

Time cap: 20 minutes

B.: Metcon (Time)

OPEN 19.5 - INTERMEDIATE

For Time:

33-27-21-15-9

Thrusters

Chin-over-bar pull-ups

INT: Men : #65 / Women #45

Time cap: 20 minutes

C. : Metcon (Time)

OPEN 19.5 - SCALED

For Time:

33-27-21-15-9

Thrusters

Jumping pull-ups

SCALED: Men : #65 / Women #45

Time cap: 20 minutes

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

coaches warm-up

B: Power Snatch

EMOM for 8 Minutes

2 rep @ 75%

C: Metcon (Time)

Interval
2000/1750m Row

Rest 3:00

1500/1200m

Rest 2:00

1000/800m

Rest 1:00

500/400m

Score is total time including rest

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

coaches warm-up

B: Metcon (3 Rounds for reps)

Interval
AMRAP 6:00 x 3

Rest 2:00

800m Run

Max Rope Climbs in remaining time

Score is total Rope Climbs

C: Metcon (Time)

For Time
500m Row

40 Thrusters (R+45/35, Rx 33/15)

500m Row

30 Thrusters

500m Row

20 Thrusters

500m Row

10 Thrusters

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
:30 Wall sit

:60 Hollow Hold

:90 Plank Hold

B: Front Squat

5×3 (Start around 85%)

Rest as needed

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Min
15/10 Calories on Row/Bike

10 Chest to Bar Pull Ups

5 Tire Flips

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Alt Goblet Lunge Steps

10 KB Swings

10 Push ups

B: Squat Clean and Jerk

6×2 @ 80-85%

Drop and Reset

Rest as needed

C: Metcon (Time)

For Time
3 Rounds

80 Double Unders

40 DB Snatch (R+50/35, Rx 40/25)

20 Sit ups

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Death By Burpees w/ 100m sprint

B: Metcon (AMRAP - Rounds and Reps)

In Teams of 2

AMRAP 15min

10 KB Swings

10 Wall Ball

400m

*P1 finishes kb P2 starts

* can't run until P2 finishes then run together

*you pick wts

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

OPEN WORKOUT 19.4 - RX
OPEN WORKOUT 19.4 - RX

Rx: Men 95#/ Women 65#

Time cap: 12 minutes

B. : Metcon (Time)

OPEN WORKOUT 19.4 -INTERMEDIATE

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

INT: Men 65# / Women 45#

Time cap: 12 minutes

C. : Metcon (Time)

OPEN WORKOUT 19.4 - SCALED

For total time:

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees

SCALED: Men 65# / Women 45# , may step over bar on the burpees

Time cap: 12 minutes

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
:30 Hollow Hold

:30 Plank

20 Shoulder Taps in Push up position

B: Clean and Jerk ("POWER" Clean)

EMOM for 8 Minutes

2 rep @ 75%

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
5 Power Cleans (R+135/95, Rx 115/75)

10 Box Jumps (R+30/24,Rx24/20)

15 V-ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
Empty Bar

10 Good mornings

10 Bradford press

10 Bent Over rows

B: Split Jerk

4×3

Moderate to Heavy

C: Metcon (Time)

For Time
5 Rounds

Run 400m

10 DB Push Press (R+50/35, Rx 40/25)