HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 KB Swings

10 KB Goblet Sq

10 Supermans

B: Squat Clean and Jerk

5×3 @ 80%

Drop and Reset

Rest as needed

C: Metcon (Time)

For Time
10-8-6-4-6-8-10

Bar Muscle Ups (SUB wt Strict C2B pull ups or light band)

Cal on Row or Bike

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

*DO NOT DROP DB

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In Teams of 2-3
7 Rounds each person, Tag team style

8 Curtis P's

8 T2B

Run/Row 100m

*Partner A performs Curtis P then T2B then 100m, Partner B rest. When A returns, Partner B starts.

Note: Curtis P Complex. Power Clean; Right Leg Lung (Front Rack); Left Leg Lunge (Front Rack); Push Press

HomeGrown CrossFit - CrossFit

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A. : Crossfit Open 19.2 - RX (AMRAP - Reps)

RX

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, (# 135/85)

25 toes-to-bars

50 double-unders

13 squat cleans, (#185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, (#225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, (#275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, (#315/205)

Stop at 20 minutes.

B. : Crossfit Open 19.2 - Intermediate (AMRAP - Rounds)

INTERMEDIATE

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, (#115/65)

25 toes-to-bars

50 double-unders

13 squat cleans, (#135/85)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, (#155/95)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, (#185/125)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, (#205/145)

Stop at 20 minutes.

C: Crossfit Open 19.2 - Scaled (AMRAP - Rounds)

SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises

50 single-unders

15 squat cleans, (#95/55)

25 hanging knee-raises

50 single-unders

13 squat cleans, (#115/75

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

11 squat cleans, (#135/95)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

9 squat cleans, (#155/115)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises

50 single-unders

7 squat cleans, (#185/135)

Stop at 20 minutes.

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Coaches Warm-up

B: Metcon (Time)

For Time
18 Clean @ 75% 1RM

Rest 3:00

12 Clean @ 80% 1RM

Rest 3:00

6 Clean @ 85% 1RM

Percentages based on 1RM Power Clean

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

C: Metcon (4 Rounds for reps)

AMRAP 4 Minutes x 4
Row 500m

Max HSPU in remaining time

Rest :60

Use a tough Open Standard on the HSPU

*INT would prob be Push Press 95/65#

*SCALED would prob be HR Push ups

*Be ready for the Open workout tomorrow but not sore.

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds
Run 250m

5 Empty Bar thrusters

10 Reverse snow angles

B: Front Squat (For time)

7×4 @ 80%

Rack and Unrack each set

C: Metcon (Time)

Every 5 min for 20 min (4 Rounds)

15 Thrusters (R+115/75, Rx 95/65)

10 C2B pullups

Row for Distance in remaining time

No Rest

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Coaches Warm-up

B: Metcon (Time)

10 Rounds

2 Overhead Squats (R+155/105, Rx125/85)

4 Push Ups

8 DB Cleans (R+50/35, Rx 40/25)

C: AMRAP 12 min (No Measure)

AT the 2min mark, 10 burpees over the rower, then max distance on the rower.

Record meters.
Record in comments

HomeGrown CrossFit - CrossFit

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A: Metcon (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: *See previous weeks

C: Metcon (Time)

"17.1" CAP 20 MIN

RX

10 Alt DB Snatch 50/35lbs

15 Burpee Box Jump Overs 24/20

20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

15 Burpee Box Jump Overs

(*Box Facing Burpees for all divisions)

* DO NOT DROP THE DBs

S

10 Alt DB Snatch 35/20lbs

15 Burpee Box Jump Overs 20/20

20 DB Snatch

15 Burpee Box Jump Overs

30 DB Snatch

15 Burpee Box Jump Overs

40 DB Snatch

15 Burpee Box Jump Overs

50 DB Snatch

15 Burpee Box Jump Overs

*Step up OK

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

A)In Teams of two together complete the following

400m Run

50 Clean and Jerk (R+115/75, Rx 95/65)

400m Run

40 Clean and Jerk (R+135/95, Rx 115/75)

400m Run

30 Clean and Jerk (R+165/110, Rx145/85)

400m Run

20 Clean and Jerk (R+185/125, Rx155/105)

400m Run

10 Clean and Jerk (R+205/145, Rx155/115)

B: Metcon (Time)

B) For Time

Team of two each person has to complete

50-40-30-20-10 Ab mat sit ups

the other partner will perform max DU or Singles until the set is finished.

Ex: Partner A 50 sit up, Partner B max DU, then Partner B 50 Sit and Partner A max DU...etc

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

CrossFit Open 19.1 !!!

Complete as many rounds as possible in 15 minutes of:

19 wall-ball shots

19-cal. row

RX

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

INTERMEDIATE

Men throw 20-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

SCALED

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Steady Rounds
10 DB S-Leg DL(5/side)

10 S-Arm Thruster (5/side)

10 DB sit up

B: Squat Clean

Build to Heavy Single

Then

1 Rounds

Not for time

Max Hang Squat Cleans @ 75%

Bar Facing Burpees*

Subtract number of Squat Cleans from 30, and complete that many Bar Facing Burpees for your rest period.

C: Metcon (Time)

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

10 Supine Bar Rows

5 Deadlift (R+ 225/155, Rx 165/125)

Rest 1 min

30 Box Jump Overs

10 Supine Bar Rows

10 Deadlift

Rest 1 min

10 Box Jump Overs

10 Supine Bar Rows

20 Deadlift