HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

3min Max Reps Alt one arm KB Swings

*switch as needed and really focus on that hip drive

C: Metcon (Weight)

Wt. Ring Rows 5x5

*work up to something heavy

C: Metcon (No Measure)

Not for time
4 Rounds

10 Body Weight Bench Press

20 GHD Sit Ups or Ab mat sit ups

*Rest as needed

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
Row 400m

20 Supermans

20 hollow rocks

B: Deadlift

5×5

Add or subtract weight as needed

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 3:00 x 3

Rest 2:00

6 Push Jerk (R+145/100, Rx120/80)

6 Strict pull ups

12/8 Calories on Rower or Bike

* Continue each round where you left off

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
10 DB alt renegade rows (5/side)

10 DB bent over rows neutral grip (5/side)

10 Alt DB Step Reverse Lunges (5/side)

B: Squat Clean and Jerk

10 Round EMOM of 1 rep @ 80% Squat Clean and Jerk

C: Metcon (Time)

50/40 Calorie Row or Bike

Straight into

10-8-6-4-2

Squat Snatch (R+115/75, Rx 95/65)

Box Jump (R+30/24,Rx24/20)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 Air Squats w/ :01 pause

20 Banded Good Mornings

B: Back Squat

6×2 (Start around 85%)

Rest as needed

C: Metcon (Time)

40-30-20-10

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

Deadlifts (R+135/95, Rx 115/75)

*Please DO NOT break form with Deadlifts due to light weigh.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
100m Run

10 Empty Bar OHS

B: Squat Snatch

7×1 @ 85-90%

Rest as needed

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 Minutes

100′ DB Farmer Carry (R+100/80, Rx 70/50)

30 Strict HSPU

30 Toes to Bar

*100ft is from wall ball wall to pull up bar and back

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