HomeGrown CrossFit - CrossFit

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A: Back Squat

4x8 @65%

keep wt the same across

B: Metcon (Time)

Conditioning
21-15-9

DB Manmakers (R+ 50/35, Rx 35/20)

Chest To Bar Pull Ups

C: Metcon (No Measure)

Midline conditioning
Coaches choose core work

HomeGrown CrossFit - CrossFit

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A: Metcon (2 Rounds for reps)

Gymnastics Conditioning
AMRAP 3

Max Unbroken Complex

2 Strict HSPU + 3 Kipping HSPU

AMRAP 3

Max Unbroken Complex

1 Strict HSPU + 4 Kippiing HSPU

B: Metcon (Time)

Conditioning
2K Row + 1 mile Run + 2K Row

C: Metcon (No Measure)

Mobility/Stretch
Remaining time

HomeGrown CrossFit - CrossFit

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A: Bench Press

3 x 3 @ 90%

B: Front Squat (Heavy)

5-4-3-2-1

C: Metcon (No Measure)

Calve Raises
3 sets of 12 reps

3 foot positions.

Straight

Inward

Outward

D: Metcon (No Measure)

Midline Conditioning
21-18-15-12-9. Coaches choose Core movement

After each set - :15 sec L Sit Hold

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A: Snatch

Build to a Heavy Single

B: Snatch Balance

3 Sets of 3 Reps @ 80 % of Heavy Single (Snatch)

C: Metcon (Time)

Conditioning
50/35 Cal Row

27 Chest 2 Bar Pullups

21 Power Snatches (R+ 115/75, Rx 95/65)

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

9 Squat Snatches (R+ 155/105, Rx 125/85)

Single Bar, Must change own weight

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Teams of 2
3 ROUNDS FOR TIME

*One person working at a time. Split the work as needed.

HomeGrown CrossFit - CrossFit

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A: Back Squat

10 reps @ 75%

8 reps @80%

6 reps @85%

4 reps @ 90%

2 reps @95%

Note: Record 2 reps

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 7

7 x Front rack lunges (R+ 135/95, Rx 115/75)

7 x Box Jump Overs (24/20, 14/12)

C: Metcon (No Measure)

Midline
Tabata

0:20 sec Vups

0:10 sec: Abmats

50 x Straight Jump or Roll to Candlesticks

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A: Hang Clean

Build to a Heavy single

B: Metcon (AMRAP - Rounds and Reps)

Conditioning
AMRAP 8

3 Hang Squat Cleans (R+ 95/65, Rx 75/55)

3 Toes 2 Bar

6 Hang Squat Cleans (R+ 95/65, Rx 75/55)

6 Toes 2 Bar

9 Hang Squat Cleans (R+ 95/65, Rx 75/55)

9 Toes 2 Bar

Note: keep adding by 3 reps

C: Metcon (Time)

Rowing
5 rounds

30/21 Cal Row

Rest 1 min between rounds

Note: Score is slowest round

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Gymnastics Conditioning
AMRAP 7

R+, 3 Bar Muscle Ups

5 Strict Chest 2 Bar

Rx, 3 Strict Chest 2 Bar

5 Strict Chin 2 Bar

B: Metcon (3 Rounds for reps)

Conditioning
AMRAP 5

Buy-in 500m Run

AMRAP 5

Buy-in 250m Run

6 Deadlifts (R+ 275/185, Rx 225/155)

6 Lateral Barbell Burpees

C: Metcon (No Measure)

Midline Conditioning
Coaches choose 10min of core work and Calve raises

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A: Bench Press

3 x 3 at 85%

B: Handstand Push-ups (Strict)

6 Rounds (12 Min total)

Even Min - 50 DU or 100 Singles

Odd Min - Max Strict HSPU

Repeat from last week, AIM to improve

C: Metcon (No Measure)

Conditioning
5 Rounds (10 Min Total)

Even Min 10-20 x Ring Dips

Odd Min 20 x Supine Bar Rows.

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A: Metcon (Weight)

Barbell Complex
Clean Pull + Squat Clean + Front Squat (3 sec pause at bottom) + Push Press + Split Jerk.

Working load 60-70% of Clean, work up in weight if need be.

Rest as needed between sets. 20 min of work/rest

B: Front Squat

9 Sets of 3 reps

Sets 1 - 3 @ 77%

Sets 4 - 6 @ 82%

Sets 7 - 9 @ 87%

Record Sets 7 - 9