HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Metcon (Time)

In Teams of two one person works at a time. Split work as needed.

For Time

5 Rounds

100m DB Farmers Carry

100 Air Squats

50 Push Ups

*Farmers Carry should be very heavy, choose weight accordingly

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
10 DB S-Leg DL(5/side)

10 S-Arm Thruster (5/side)

10 DB sit ups

B: Squat Clean

4×5 @ 70-75%

C: Metcon (3 Rounds for time)

Interval
For Time

3 Rounds

21 Power Snatch (R+75/55, Rx 65/45)

21 Supine Bar Rows

400m Run

Rest 2:00

Snatch and Rows sets SHOULD BE UNBROKEN

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Steady Round (Empty Barbell)
5 Good Mornings

5 Snatch grip behind the head press

5 OHS

5 Snatch Balance

B: Metcon (Weight)

Snatch Complex
1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

Every :90 for 9 Minutes

2 Rep @ 75%+ of 1RM

You can build throughout sets

C: Metcon (3 Rounds for time)

Interval
For Time

3 Rounds

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

50/40 Calorie Row or Bike

Rest 2:00

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

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

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

10 Alt DB Step Reverse OH Lunges (5/side)

B: Push Jerk

5×4 @ 75%

C: Metcon (4 Rounds for time)

Interval
Every 3min for 12min (4 Rounds)

2 Rope Climbs (SUB 4 Rope K2E)

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

Rest Remainder

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

coaches warm-up

B: Metcon (6 Rounds for time)

400 Row x 6

Rest 1:00

C: Metcon (No Measure)

4 Rounds

5-4-3-2-1

Strict HSPU w/ two 45lb plate Deficit

Box Jumps (R+36/30, Rx30/24)

Rest 1min

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

1 Steady Round
Run 500m

10 Jumping Squats w/ bar on back

100ft Bear Crawl (wallball wall to pull-up bar and back)

B: Back Squat

5×5 @ 90% 5RM

C: Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

HomeGrown CrossFit - CrossFit

View Public Whiteboard

C: Metcon (Time)

In Teams of two one person works at a time. Split work as needed.

10 Burpees over partner

20 Supine Bar Rows

30 KBS (R+70/53, Rx 53/44)

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

50 T2B

40 Box Jump Overs

30 KBS

20 Supine Bar Rows

10 Burpees over partner

100 Cal on rower or bike

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
10 KB Swings

10 KB Goblet Sq

10 Strict T2B

B: Push Jerk

5×5 @ 70%

C: Metcon (6 Rounds for time)

Interval
6 Rounds

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

3 Rope Climbs

Rest :90

All sets SHOULD BE UNBROKEN.

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: 1000m Row (Time)

Max Effort 1000m Row

B: Metcon (6 Rounds for time)

Interval
Every 2min for 12min

10 Burpees over Bar

8 Push Jerk (R+165/110, Rx145/85)

Rest Remainder

C: Metcon (3 Rounds for time)

Interval
For Time

3 Rounds

500m Run

50m DB Farmers Carry (R+60/40, Rx 50/30)

20 Chest to Bar pull ups

Rest 2:00

*Farmers Carry should be a difficult grind, choose weight accordingly

HomeGrown CrossFit - CrossFit

View Public Whiteboard

A: Warm-up (No Measure)

2 Steady Rounds
5 Wall Walk

10 PVC Good mornings

10 PVC OHS

B: Snatch (Snatch Squat)

4×5 @ 65-70%

C: Metcon (Time)

4 Rounds

20 Alt Pistols

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

10 Strict Handstand Push Ups

Rest :60