HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

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

AMRAP 35 Minutes

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

40 DB S-Arm Overhead Step Lunge

40 Push Ups

40 Pass one DB to partner sit-ups

400m DB Farmers Carry

*for the Farmers Carry both partners go but only one holds DB at a time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

coaches warm-up

B: Metcon (10 Rounds for weight)

Clean Complex
1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

EMOM for 10 Minutes

1 Rep @ 70%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Minutes
20 Wallballs (R+20/14, Rx 16/12)

20 Ring Dips

20 Box Jumps (R+24/20, Rx20/16)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
12 Inch worms in place w/ push up

24 Hollow Rocks

24 Air Squats

B: Metcon (12 Rounds for reps)

EMOM for 12 Minutes
Choose a set number of Strict Handstand Push Ups and complete that on the minute

C: Metcon (Time)

10 Squat Cleans (R+185/135, Rx155/115)

500m Run

8 Squat Cleans

400m Run

6 Squat Cleans

300m Run

4 Squat Cleans

200m Run

2 Squat Cleans

100m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
Run 400m

20 DB S-Leg DL (10/side)

20 DB bent over rows

10 DB OHS

B: Back Squat

Find a new 5RM

C: Metcon (Time)

30 DB Box Step ups (R+45/25, Rx 35/15), (R+24/20, Rx20/16)

40 V-ups

40 Overhead Squats (R+165/110, Rx145/85)

30 DB Box Step ups

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 2. Alt reps every one rep. Complete the following

4 Rounds

1000m Run (together)

40 Wall Ball to partner

20 Toes to Bar (Partner stays hanging on bar)

20 Tire Flips to partner

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Squats

10 Burpees

10 V-ups

B: Squat Clean

4×5 @ 65-70%

C: Metcon (Time)

4 Rounds

8 Clusters (R+155/105, Rx125/85)

16 Bar Facing Burpees

50′ Handstand Walk

Rest 2:00

*For R+ Thruster and HS Walk sets SHOULD BE UNBROKEN.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Handstand Shoulder Taps from wall or box or ground

10 Jumping Squats

B: Push Jerk

5×5 @ 65%

C: Metcon (5 Rounds for reps)

Interval
Every 4min for 20min (5 Rounds)

25/20 Calorie Row or Bike

75 Double Unders (SUB 150 Single unders)

5 DB Power Cleans (R+60/40, Rx 50/30)

Rest Remainder

*only pull db from the ground if your mobility is good and form is perfect...if not please pull from a hang position.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
Run 100m jog

12 Supermans

12 KB Goblet Pause Squats

B: Back Squat

5×5 @ 90% 5RM

C: Metcon (Time)

1 Mile Run

20 Front Squats (R+185/125, Rx155/105)

20 Handstand Push-Ups

10 Front Squats

10 Handstand Push-Ups

5 Front Squats

5 Handstand Push-Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

HGX HOLIDAY PARTY

B: Metcon (Time)

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

500m DB OH carry w/ Both DB (R+50/35, Rx 40/25)

40 Toes to Bar

40 DB alt Snatch

40 DB alt renegade rows

40 Lateral Burpees Over Partner

40 V-ups w/one DB

500m DB OH carry w/ Both DB

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Mobilize Shoulders

Then

1 Steady Round

400m Run

50′ Handstand Walk or 5 wall walks

20 DB alt renegade rows (10/side)

B: Push Jerk

Find a 1RM Push Jerk

C: Metcon (3 Rounds for reps)

Interval
AMRAP 4 Minutes x 3

25m DB Walking Lunge with one DB Front Rack and the other DB Overhead (R+50/35, Rx 40/25)

10 DB Box Step Overs (R+24/20, Rx20/16)

Max Rep Double Unders in remaining time

Rest 2:00