HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll Hamstrings

Then

1 Steady Round

Empty Bar

10 Good mornings

10 Bradford press

10 Bent Over rows

B: Metcon (2 Rounds for time)

2 Rounds For Time:

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

20 Hang Power Clean and Jerk (R+135/95, Rx 115/75)

Metcon

20min Max Row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

C: Warm-up (No Measure)

20min Max row or Bike

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Mobilize Thoracic spine

Then

1 Steady Round

10 Wall Ball (R+20/14, Rx 16/12)

20 DU

10 kipping on bar or rings

B: Metcon (Weight)

Barbell Complex
Keep going up in the follow complex until failure. Bar can not touch the ground in the middle of the complex.

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12min

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

90 Double Unders

30 Muscle Ups

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll gastrocnemius

1 Steady Round

12 inch worms in place w/ a push up

24 Hollow Rocks

24 Air Squats

B: Back Squat (5RM Back Squat)

C: Metcon (5 Rounds for time)

5 Rounds For Time

2 Legless Rope Climbs

15 Abmat sit ups

15 Shoulder to Overhead (R+115/75, Rx 95/65)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Roll Quads above the knee

Then

1 Steady Round

1000m Run

15 up dog down dog

30 Alternating Jumping Lunges

B: Metcon (Weight)

Barbell Complex
Keep going up in the follow complex until failure. Bar can not touch the ground in the middle of the complex.

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

C: Metcon (AMRAP - Rounds)

Every 3 Minutes Until Failure

*30 Minute Cap

400m Run

R+10, Rx 6, Scaled 4 Strict Handstand Push Ups*

Add 2 HSPU Per Round

*If you’re a strict HSPU super beast, add a slight deficit.

HomeGrown CrossFit - CrossFit

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A: Metcon (3 Rounds for reps)

AMRAP 5 Minutes

25 Double Unders (Sub 50 Singles)

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

1 min Rest

AMRAP 5 Minutes

25 Double Unders

10 Pendlay Rows

1 min Rest

AMRAP 5 Minutes

25 Double Unders

10 Pendlay Rows

Note: Make sure Pendlay Rows are slow and controlled

B: Metcon (No Measure)

Tabata

Barbell Rollouts

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2000m Row

Stretch: Ankles/Calves

B: Front Squat

Find a 1RM Front Squat

B: Metcon (Time)

15-12-9-6-3

Strict Handstand Push-Ups

Box Jump Overs (R+24/20,Rx20/16)

Power Snatch (R+95/65, Rx 75/55)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady round
15/10 Calorie Bike or Row

10 DB Thrusters

10 Push Ups

B: Split Jerk

Find 1RM Split Jerk

B: Lynne (AMRAP - Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Note: Rest 2 mins after each round.

Always have a spotter. Pull ups are STRICT

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady round
400m Run

50′ Handstand Walk or 5 wall walks

20 DB alt renegade rows (10/side)

B: Squat Clean

Find 1RM Clean

C: Metcon (3 Rounds for reps)

Interval
AMRAP 5min x 3

Row 750m/600m

21 Deadlifts (R+ 225/155, Rx 165/125)

Max Rope Climbs in remaining time

Rest 1:00

Note: Record Max Rope Climbs

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

AMRAP 5min
24 Jumping Jacks

8 Wall Squats Hands OH

8 Burpees

Then

Couch Stretch

1:00/side

B: Back Squat

Find a 3RM Back Squat

C: Metcon (Time)

3 Rounds
12 Thrusters (R+135/95, Rx 115/75)

16 Bar Facing Burpees

20 Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

100m Jog

Rest ~2min coaches mobility

200m Shuttle Run

(100yd down and back)

Rest ~2min coaches mobility

300m Shuttle Sprint

(100yd down, back, down)

Rest ~2min coaches mobility

B: Squat Snatch

Find 1RM Snatch

C: Metcon (Time)

100/60 Cals Bike or Rower

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

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