HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Steady Rounds
10 Lateral Squats (5/side)

10 Supermans

Run 100m

B: Split Jerk

4×3 70-80%

C: Metcon (3 Rounds for reps)

Interval
AMRAP 3:00 x 5

50m DB Farmer Carry (R+80/60, Rx 50/30)

2 Rope Climbs (SUB 4 K2E)

Max Burpees in remaining time

Rest 2:00

Note: Record Max Burpees

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 Steady Rounds
10 Pendlay Rows (all with empty barbell)

10 Snatch Pulls

10 Power Snatch

10 Snatch Balance

B: Squat Snatch

4×2 @ 60-70% of 1RM

With pause at knee

Drop and reset

Then

4×1 @ 80-90% of 1RM

C: Metcon (Time)

1000m Run

25 Strict Handstand Push-Ups

750m Run

20 Strict Handstand Push-Ups

500m Run

15 Strict Handstand Push-Ups

250m Run

10 Strict Handstand Push-Ups

100m Run

5 Strict Handstand Push-Ups

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Straight Through
40 Thrusters (empty bar)

30 Push Ups

100′ Handstand Walk or 10 Wall Walks

B: Back Squat

Work up to a heavy single around 90%

Then

5×3 @ 82.5%

C: Metcon (4 Rounds for calories)

Interval
AMRAP 4:00 x 4

15 Bodyweight Bench Press

15 Ring Dips

Max calories Row or Bike in remaining time

Rest 1:00

Note: Record Max Calories

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

2 rounds
10 Goodmornings (all with empty barbell)

10 Behind the head press/push press

10 Bent Over Rows

10 Single leg DL (5/side)

Stretch: 1min Saddle Pose

B: Metcon (Time)

Time
1000m Row

2 Rounds of

6 Bent over Rows (R+95/65, Rx 75/55)

10 Push ups

16 Alt Step Lunges (8/Side)

C: Metcon (4 Rounds for reps)

Interval
AMRAP 3:00 x 4

25/20 Calorie Bike/Row

Max Power Cleans (R+185/125, Rx155/105)

Rest 1:00

*Record # of cleans

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

A) 2 Steady Rounds

12 Medball Cleans

12 Medball Alt Jump Split Lunges

12 Medball Burpees

B: Clean and Jerk

Sq Clean and Split Jerk

6×3 @ 70-75%

C: Metcon (Time)

4 Rounds

20 Burpees

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

20 Single arm DB Hang Clean and Jerk (R+50/30, Rx 40/20) (10 each side)

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

At your own pace AMRAP 5 Minutes

Run 400m

30 Jumps Split Lunges

Max Wallballs

Then

Stretch: Ankles/Calves

B: Metcon (Time)

In teams of 2
5 Rounds each person

One person works the other rest

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

8 Hang Power Snatch (R+115/75, Rx 95/65)

8 Thrusters

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Primer
AMRAP 4 Minutes

30 Heavy Russian Swings

30 DB Alt Renegade Rows

Max Distance Row

Then

Stretch: Couch Stretch 1:00/side

B: Push Press

3×4 @ 80%

C: Metcon (4 Rounds for time)

Interval
4 Rounds

50m Farmers Carry (R+80/60, Rx 50/30)

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

20 Supine Ring Rows

Rest 1min

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
10 Good mornings (Empty Bar)

10 Clean Hi Pulls

10 Power Cleans

10 Sq Cleans

B: Squat Clean

4×2 @ 60-70%

w/ pause at knee

drop and reset

Then

4×1 @ 80-90%

Metcon

4 Rounds:

60 Air Squats

40 Push Ups

20 Chest to Bar

Rest 2:00

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Muscle Activation
Straight Through

250m Jog

1:00 Dead Hang from Bar

20 DB Alt Reverse Lunges (10/side)

A: Back Squat

Work up to a heavy single around 90%

then

5×3 @ 80%

C: Metcon (3 Rounds for reps)

Interval
AMRAP 5:00 x 3

100 Double Unders

20 DB Alt Reverse Step Lunges (10/side) (R+60/40, Rx 50/30)

Max Rep Handstand Push-Ups in remaining time

Rest 1min

Note: Record Max reps HSPU

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

Primer
AMRAP 5 Minutes

Row 1k

Max Lateral Jump Squats over the Rower in remaining time

Then

Stretch: Front Split hold 1:00min/side

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 Min
Row 2000m

50 Sumo DLHP (R+115/75, Rx 95/65)

Max Rep Pistols in remaining time

* R+Hold 44/26 KB during Pistols