HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
10 Wall Sq w/ hands overhead

10 Supermans

20 Alternating step Lunges (10/side)

B: Squat Snatch

6×3 @ 75-80%

C: Metcon (5 Rounds for distance)

Interval
AMRAP 2:00 x 5

12 Strict Handstand Push-Ups

Max Distance DB Front Rack walking Lunges (R+50/30, Rx 40/20) in remaining time

Rest 1:00

Note: Record Max Distance (meters)

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 2. Split work as needed.

1000m Row

50 DU

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

50 Wall Ball (R+20/14,Rx16/12)

50 Push ups

50 Front Sq

50 DU

1000m Row

*At the top of every 2min stop what you are doing and both partners perform 5 Burpees. When you are done the other partner will continue where you left off.

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

In teams of 2. Split work as needed.

250m DB Farmer Carry (R+50/30, Rx 40/20)

100 Strict pull ups

100 Ab Mat Sit Ups

100 Alt Single Arm DB Snatches

100 DB Box Step Overs (R+24/20, Rx20/16″)

100 DB Thrusters

250m DB Farmer Carry

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Straight Through
20 Alternating DB Snatch

20 Calorie Row

20 Single Arm DB Overhead Squat

B: Back Squat

5×3 @ 90%

C: Metcon (3 Rounds for time)

Interval
3 Rounds

Run 400m

40 KB Swings (R+70/53, Rx 53/44)

30 Single Arm KB Overhead Squat

(15/side)

Rest 1:00

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Steady Round
100m single arm DB OH Carry (something kind of heavy). Alt arms as needed.

then 100m single arm DB walking lunges, alt arms as needed.

Stretch: Pigeon Pose 1:00/side

B: Squat Snatch

Warm Up

4×2 @ 60-70%

With pause at knee

Drop and reset

Then

4×1 @ 85-90%

C: Metcon (4 Rounds for reps)

Interval
AMRAP 3:00 x 4

30 Supine bar rows

60 DU

Max Bar Muscle Ups in remaining time or Max Strict Pull Ups

Rest 2:00

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

2 Steady Rounds
5 Wall Walk

10 PVC Good mornings

10 OHS

B: Clean and Jerk

6×3 @ 75% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
Row 250m

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

15 Toes to Bar

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

In a Team of 2. One person Rows 400m the other person works though the following movements.

AMRAP 20min

10 S-Arm DB Power Snatch (5/side) R+50/35, Rx 45/25)

10 S-Arm DB Overhead Squats (5/side)

10 Turkish get up (5/side)

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)

Row 200m

B: Push Press

4×3 @ 85%

C: Metcon (3 Rounds for reps)

Interval
AMRAP 5:00 x 3

20 Strict Handstand Push-Ups

20 DB Thrusters (R+50/35, Rx 45/25)

Max Calories on Rower or Bike in remaining time

Rest 1:00

Note: Record Max Calories

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Dynamic Warm-up

then

Stretch: Couch Stretch 1:00/side

B: Squat Clean

Warm Up

3×2 @ 60-70%

With pause at knee

drop and reset

Then

3×1 @ 80-90%

C: Metcon (Time)

40-30-20-10

DB Forward Step Alt Lunges (R+60/40, Rx 50/30)

Ab Mat Sit Ups

4-3-2-1

Wt. Pull ups (R+60/40, Rx 50/30)

Note: Run 200m before each round

(200m then 40/40, 200m then 30/30, etc)

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Straight Through
1k Row

10 Wall Squats

10 Lateral Lunges (5/side)

20 Hollow Rocks

B: Back Squat

Work up to a heavy single around 90%

then

5×3 @ 85%

C: Metcon (4 Rounds for time)

Interval
4 Rounds:

3 (R+) Legless Rope Climbs, 3 (Rx) Rope Climbs, (Sub) 3 K2E

15 Shoulder to Overhead (R+145/100, Rx120/80)

Run 400m

Rest 1:00