HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
100m Jog

12 Reverse snow angels

12 Hollow Rocks

B: Metcon (Time)

Snatch
For Time

20 Snatch @ 70% 1RM

Rest 3:00

15 Snatch @ 75% 1RM

Rest 3:00

10 Snatch @ 80% 1RM

Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 10 Minutes
Climb the Ladder

2 Cal on Bike or Rower

2 Toes to Bar

4/4, 6/6, 8/8, etc…

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm up

B: Back Squat

"Die Set"

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Die Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

C: Metcon (4 Rounds for reps)

Interval
Every 3 min for 12 min (4 Rounds)

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

15 Burpees

15 KBS

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Row for 8 mins

B: Metcon (Time)

5 Rounds

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

9 Lateral Bar Burpees

12 Pull Ups

*Try unbroken

C: Metcon (No Measure)

Every 4min for 32 min (8 Rounds Total)

Row 500m

or

Run 400m

You can do one or the other, OR you can alternate movements every 4 minutes

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In team of 3-4

5min AMRAP

Burpee Liners 10/25/50ft

*must cross line and do 1 burpee

*6 Burpees total per person

1 Mile Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

4 Rounds of 1min Ring Plank with 1min rest (try to externally rotate shoulders)

B: Push Jerk

Find a 1RM Push Jerk

C: Metcon (3 Rounds for reps)

Interval
AMRAP 4 Minutes x 3

100′ Single Arm DB Walking Lunge w/(R-Arm OH, L-Arm OH)

10 DB Box Step Overs (R+24/20, Rx20/16), (R+50/35, Rx 40/25)

Max Rep Double Unders in remaining time

Rest 2:00

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Single Leg DB/KB DL (5/side)

20 Single Arm Bench DB Rows (10/side)

Run 100m

B: Metcon (Time)

For Time
4 Rounds

20/16 Calorie Row

12 Jumping Squats w/ (R+95/65, Rx 75/55)Barbell on back

Rest 2:00

C: Metcon (No Measure)

3 Rounds
3-2-1

Strict Muscle Ups (SUB Strict Wt Pull up or pull ups)

50′-40′-30′

Handstand Walk (SUB 5-4-3 wall walks)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches warm up

B: 1RM Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

C: Metcon (3 Rounds for reps)

Interval
For Total Reps

3 Rounds

AMRAP :90

Max Rep Alt Pistols

Rest :60

AMRAP :90

Max Rep Lateral Bar Burpees

Rest :60

*burpees can be over a BB or hurdle

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
5 Strict Pull Ups

10 Strict Toes to Bar

15 Air Squats

B: Metcon (Time)

5 Rounds For Time
2 Legless Rope Climbs

15 Ab Mat Sit Ups

15 Pendlay Rows (R+95/65, Rx 75/55)

C: Metcon (Distance)

AMRAP 15 Minutes
Max Distance on C2 or Bike

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Banded pass through

10 Banded pull apart (palms down)

10 Banded pull apart (palms up)

B: Clean Complex (Find your 1RM Clean Complex)

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

C: Metcon (AMRAP - Rounds and Reps)

Interval
Every 3 Minutes Until Failure

*30 Minute Cap

400m Run

R+ start 10 Strict Handstand Push Ups, Rx stat 8, scaled 6

Add 2 HSPU Per Round

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 4

1-10 ladder of DB Thrusters and KBS

P1 does 1 KBS

P2 does 1 DBT

P3 does 1 KBS

P4 does 1 DBT

Only one person can work at a time and the wt must never be placed down or the team will have to start at rep 1 (beginning). Then:

P1 does 2 KBS

P2 does 2 DBT

P3 does 2 KBS

P4 does 2 DBT

continue until team reaches 10 reps.

Then if you were KBS you switch to DBT and if you were DBT switch to KBS and perform the WOD again.