HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
:30 Empty Bar Overhead Squat Hold

10 Overhead Walking Lunge Steps w/ Empty Bar

100m Run

B: Squat Snatch

4×5 @ 70-75%

Jog 600m for rest between sets

C: Metcon (Time)

Interval
For Time

4 Rounds

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

10 Ring Dips

Run 400m

Rest 1:00

Try to have the WB and Ring Dip UNBROKEN

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
12 Sit Ups

12 Supermans

6 Burpees

B: Metcon (Weight)

Clean Complex
1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

Every :90 for 9min (6 Rounds)

2 Rep @ 75%+ of 1RM

You can build throughout sets

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 min
Climb the Ladder

1 Rope Climb

5 Shoulder to Overhead (R+95/65, Rx 75/55)

2/10, 3/15, 4/20, etc.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

TABATA Double Unders or Single unders

B: Push Jerk

5×4 @ 80%

C: Metcon (Time)

3 Rounds

50m DB Walking Lunge (R+50/35, Rx 40/25)

(1 OH, 1 in Front Rack, Regionals Standard)

10 Strict HSPU

250m Run

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
400m Run

15 HR Push Ups

15 Bent over Rows

15 Empty Bar Overhead Squat

B: Power Snatch

4 x 3 @ 70-75%

Drop and Reset

C: Metcon (5 Rounds for time)

Interval
Every 3min for 15min (5 Rounds)

5-10 Toes to Bar

5-10 Box Jump Overs (R+30/24,Rx24/20″)

5-10 Overhead Squats (R+95/65, Rx 75/55)

Rest Remainder

*choose wisely, there needs to be some rest so you can finish all rounds in the same time.

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
10 Good Mornings (empty bar)

Row 500m

10 Good Mornings

B: Back Squat

5×5 @ 90% 5RM

C: Metcon (Time)

Interval
For Time

5 Rounds

10 Bar Muscle Ups (Strict C2B pull-ups)

10 DB Box Step ups R+45/25, Rx 35/15)

250m Row

Rest :60

HomeGrown CrossFit - CrossFit

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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

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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

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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

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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

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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