HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Row 1000m

10 Bent Over Barbell Row

10 Good mornings

B: Deadlift

4×4@70-80% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Minutes

Climb the Ladder

2 Overhead Squats (R+115/75, Rx 95/65)

1 Bar Muscle Up

4/2, 6/3, 8/4, etc…

HomeGrown CrossFit - CrossFit

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A. : Metcon (AMRAP - Rounds and Reps)

Teams of 2 :

AMRAP 15 MIN

8 Pull ups

8 DB Snatch (R+50/35,Rx 45/25)

8 Box Jumps

8 Burpees

Rest 5 Min .. Then

AMRAP 10 MIN

10 Thrusters (R+115/75, Rx95/65)

10 Toes to Bar

* Partner A completes a full round then then Partner B goes... one person working at the time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warm-up

B: Deadlift

3×12 @50-55% of 1RM

C: Metcon (Time)

For Time
300 Double Unders

150 Ring Rows

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

150 Push Ups

300 Double Unders

* Alternate sets with a partner. DU must be completed in sets of 50, Ring Rows and Push Ups in sets of 15, and Hang Clean and Jerks in sets of 10.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

8 Minutes

Rower or Bike

B: Metcon (Weight)

6 Sets
5 T&G Power Cleans

into

6 Front Rack Alt Reverse Step Lunges

*Increase weight every 2 sets

C: Metcon (Time)

For Time
10-1

Strict Pull Ups

Strict Ring Dips

*Optional - Complete with a weighted vest

D: Metcon (No Measure)

3×20 GHD Sit Ups or Abmat sit up

Rest as needed

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Rounds
20 KB Goblet Squats

100′ Bear crawl

B: Front Squat (Pause Front Squat)

Build to a Heavy Triple

C: Metcon (Time)

For Time
EMOM until completion

12/10 Calorie Row

Max Burpee Box Jumps(R+24/20, Rx20/16) in remaining time

Continue until 200 total Burpee Box Jumps are completed

*Alternate minutes with a partner

TIME CAP : 30 MIN

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Reps)

AMRAP 4 Minutes
Run 250m

Max Rep Wallballs

B: Push Press

5X3

C: Metcon (Time)

For Time
40 Power Clean and Push Jerks (R+135/95, Rx 115/75)

then

*Share the work with a partner and switch anytime.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Empty Bar OHS w/ :02 Pause in bottom

10 Supermans w/ :02 Pause at the top

10 HR Push Ups

B: Metcon (Weight)

EMOM 15 min
1 Snatch Pull + Snatch

Start at 70% and build

C: Metcon (Time)

3 Rounds
Row 1000m

20 Bar Muscle Ups (SUB C2B pull ups)

Accumulate 2min in an L-Sit b/t boxes

*Share the work with a partner and switch anytime.

HomeGrown CrossFit - CrossFit

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A. : Metcon (AMRAP - Reps)

In Teams of 3

AMRAP 6 MIN

Max Reps Power Snatch (R+135/95, Rx115/75)

Rest 2 min

AMRAP 6 MIN

Max Reps Power Clean (R+155/105, Rx125/85)

Rest 2 min

AMRAP 6 MIN

*OTM every team member must do 5 Burpees. Only one person works at the time for the pull ups.

Rest 5 min ... Then ...

10 Min ladder... Solo

10 KB Swings (R+ 53/35, Rx 44/26)

10 Push ups

15 KB Swings (R+ 53/35, Rx 44/26)

15 Push ups

20..20..25..25..and so on...

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