HomeGrown CrossFit - CrossFit

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A: Front Squat

2 x 2 @ 65%

2 x 2 @ 75%

2 x 2 @ 85%

2 x 2 @ 95%

Record 2 x 2 @ 95%

B: Metcon (Time)

Conditioning
3 Rounds

500m Row

400m Run

C: Metcon (No Measure)

Midline Conditioning
Coaches choose 10min of Core

HomeGrown CrossFit - CrossFit

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A: Deadlift

E2MOM

5 reps @ 75%

5 reps @ 80%

5 Reps @ 85%

1 rep @ 95+%

Record 1 rep at 95+%

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
(Rx225/155, Scaled 165/125)

C: Metcon (No Measure)

Mobility
Coach choose with remaining time

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Snatch Skills
EMOM14

Min 1 - 7 (1 x Overhead Squat)

Min 8 - 14 (2 x Snatch Balance)

Record Heavy Set of 2

B: Metcon (Time)

Conditioning
Only 5 rounds of Cindy, then

30 Overhead Squats (R+ 135/95, Rx 115/75)

20 KB American Swings (R+ 70/53 Rx 53/35)

Note: 1 round of Cindy = 5 pull-ups+10 pushups+15 air squats

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A: Front Squat (Heavy)

10 x 1

6 sec decent/1 sec pause at the bottom

Record Heaviest 1x1

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 12

50 Alt DB Snatches (R+ 50/35, Rx 35/20)

40 Burpees

30 T2B

20 Kipping HSPU

C: 2k Row (Time)

Max Effort 2k Row

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A: Metcon (Weight)

Power Clean Complex
3-position Power Clean (Floor, below knee, above knee) + Split Jerk

20 min (Work/Rest)

Note - Athletes choose weight. Record heaviest complex

B: Metcon (Time)

Conditioning
3 Rounds

10 Clean and Jerks (R+ 135/95, Rx 115/75)

400M Run

C: Metcon (No Measure)

MIdline Conditioning
Not for time

50-40-30-20-10 Abmats

Hip Extensions or Bridges

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A: Bench Press

9-7-5-3-1

Start at 55% with increase of 10% per set. End at 95%

Record 1 rep at 95%

B: Back Squat

10 x 1 Tempo

6 sec decent/2 sec hold at bottom

C: Metcon (No Measure)

Midline Conditioning
Coaches choose 2 Tabata's and Calve Raises

HomeGrown CrossFit - CrossFit

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A: Metcon (2 Rounds for reps)

Gymnastics Conditioning - Goal is to beat last week reps
AMRAP 3

Max Unbroken Complex

2 Strict HSPU + 3 Kipping HSPU

AMRAP 3

Max Unbroken Complex

1 Strict HSPU

4 Kippiing HSPU.

B: Deadlift

Build to a Heavy Set of 2

followed by 3 sets of 3 @ 95% of the above load

C: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 15

60 Double Unders

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

15 Deadlifts (R+245/165, Rx 225/155)

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A: Overhead Squat

Build to a Heavy Double

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 9

1 Ring Muscle Up + 1 Squat Snatch (R+135/95, Rx115/75)

2 Ring Muscle ups + 2 Squat Snatches (R+135/95, Rx115/75)

3 Ring Muscle Ups + 3 Squat Snatches (R+135/95, Rx115/75)

Contnue to ADD 1 REP per round

C: Metcon (No Measure)

Conditioning
3 rounds

30 Barbell Good Mornings

15 Ring Dips.

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A: Metcon (Time)

Team of 2

16 Rounds (together)

50m DB Farmer's Carry (R+50/35, Rx 45/25)

20 Lateral hurdle jumps

*one partner FC other on HJ. when finished switch until done.

then

20 DB Turkish getups (together)

100m sprint

*one partner TGU other on sprints. when finished run switch until done.

HomeGrown CrossFit - CrossFit

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A: Deadlift

Build to a Heavy Set of the following;

9 reps, 7 Reps, 5 Reps, 3 Reps

Unbroken sets (TnG)

Record 3 reps

B: Metcon (3 Rounds for reps)

Conditioning
AMRAP 5

Buy-In 100 DU( Scaled 200 Singles)

12 Power Cleans (R+115/75, Rx 95/65)

4 Burpees Box Jump Overs (R+ 24/20, Rx 20/12)

AMRAP 5

Buy-In 100 DU/200 Singles

4 Power Cleans (R+155/105, Rx 135/95)

4 Burpees Box Jump Overs