HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Steady Rounds
10 Supermans

10 Good Mornings (empty bar)

10 Muscle Snatch

10 OHS

B: Metcon (Time)

Snatch
For Time

18 Snatch @ 75% 1RM

Rest 3:00

12 Snatch @ 80% 1RM

Rest 3:00

6 Snatch @ 85% 1RM

Percentages based on 1RM Power Snatch

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

C: Metcon (Time)

For Time
4 Rounds

18/14 Calorie Row

18 Chest to Bar Pull Ups

Rest 2:00

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A: Metcon (No Measure)

Backward TABATA L-sit b/t boxes

(10 sec on 20 sec off 8 rounds)

B: Metcon (Time)

4 Rounds

500m Run

15 Push ups

100′ Walking Lunge Steps

C: Metcon (3 Rounds for reps)

AMRAP 4 min x3

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

9 Ring Dip

12 V- ups

Rest 1 min

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Coach Warm-up

B: Back Squat

"Die Set"

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

Warm up sets: *See previous week

C: Metcon (AMRAP - Rounds and Reps)

7 MIN AMRAP
"13.4"

RX

Climb the Ladder

3 Clean and Jerk 135/95lbs

3 Toes to Bar

6/6, 9/9, etc…

SCALED

Climb the Ladder

3 Clean and Jerk 75/55 lbs

3 Hanging Knee Raises

6/6, 9/9, etc…

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A: Metcon (Time)

"My Pet Rock"

In teams of 2 with 1 Heavy object. The object must be held by an athlete at all times.

10 burpee penalty

1 Person working at a time.

Together complete the following

500m Run

50 Wall Ball

50 Box Jump Overs

50 Ring Rows

200 Ab Mat sit ups

500m Run

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A: Warm-up (No Measure)

2 Steady Rounds
10 KB Swings

10 KB Goblet Sq

10 Strict T2B

B: Front Squat

For Time

6×6 @ 75%

*Rack and Unrack each set

with as little rest a possible

C: Metcon (4 Rounds for calories)

Every 4 min for 16 min (4 Rounds)
12 DB Box Step Overs (R+50/35, Rx 40/25) (R+24/20"Rx20/16")

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

Max Cals Rower or Bike in remaining time

No Rest

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A: Warm-up (No Measure)

Grab one DB and OH walk 10 lengths of the gym. Switch arms as needs. Try and do more work on non-dominant arm. (From wall ball wall to pull up bar =1)

B: Metcon (Time)

For Time
100 Bar Facing Burpees*

EMOM including 0:00 complete 25 Double Unders

C: Metcon (4 Rounds for reps)

Every 4min for 16min (4 Rounds)
Run 400m

1-3 Legless Rope Climbs

Rest Remainder

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A: Warm-up (No Measure)

10 Good mornings (Empty Bar)

10 Clean Hi Pulls

10 Power Cleans

10 Sq Cleans

B: Metcon (Time)

Clean
For Time

20 Clean @ 70% 1RM

Rest 3:00

15 Clean @ 75% 1RM

Rest 3:00

10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean

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

C: Metcon (Time)

For Time
3 Rounds

Row 500m

12 Muscle Ups

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

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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 (3 Rounds for reps)

AMRAP 4min x 3 (16min Total)
15 Power Snatch(R+75/55, Rx 65/45)

15 Box Jump Overs (R+24/20, Rx20/16″)

15 Push Ups

Rest 2:00

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A: Warm-up (No Measure)

3 Rounds
Not For Time

:30 HS Hold or DB OH Holds

Rest :60

:30 L -Sit b/t Boxes

Rest :60

B: Metcon (Time)

For Time
3 Rounds

25/15 Cals on Rower or Bike

15 Push Jerk (R+155/105, Rx125/85)

10 Strict HSPU

C: Metcon (AMRAP - Reps)

Every 3 min for 15 min (5 Rounds)
50′ Dumbbell Front Rack Lunge (R+50/35, Rx 40/25)

15 Toes to Bar

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A: Metcon (AMRAP - Rounds and Reps)

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

14 Min AMRAP:

14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)

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

14 Partner Abmat sit-ups w/ WB (link feet and toss WB back and forth)

100m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

(one person pushes prowler or both push at the same time, your call)

4 Mins Max Effort Lover’s Carries – Men carry women down and back length of gym (fireman style or piggy back or "just married" style) and women will guide men wheelbarrow style (holding their feet while they walk on their hands) . Down one length of the gym equals 1 rep. Try to accumulate as many reps as possible during 4 mins.