HomeGrown CrossFit - CrossFit

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A: Bench Press

3 Rounds

MAX effort (R+135/95, Rx 115/65)

following immediately by

MAX effort push-ups

Rest 1-2min between sets

B: Metcon (5 Rounds for reps)

Conditioning
5 Rounds

(MAX EFFORT)

Min1 Rowing/Assault Bike

Min2 Wall Ball (R+ 20/14, Rx 16/12)

Min3 R+ DU, Rx Singles

Min4 REST

Note: All athletes rest on Min4. If need be, stagger Min1-3

C: Metcon (No Measure)

Conditioning
Tabata

Wall Walk/Hold

(:20 on/:10 rest)

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Clean Complex
7 sets

1 x Clean Pull

1 x Hang Squat Clean

1 x Push Press

1 x Squat Clean Thruster (Cluster)

Rest approx 1 min between sets

Build to a moderate load

Work/Rest 20min

B: Cluster (E2MOM for 5 Sets)

Sq Clean Thruster
1 x 1

Building in weight

Record Heaviest Set

C: Metcon (Time)

Conditioning
21 - 15 - 9

Lateral Burpees over the Bar

Power Cleans (R+ 135/95, Rx 115/75)

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A: Metcon (Time)

FOR TIME:

Teams of two complete the following ( one person working at the time )

100 Cal R+ Bike/ Rx Row

90 Wall Ball (R+20/14, Rx 16/12)

80 Box Jumps (R+30/24, Rx 24/20)

70 Double Unders (scaled 140 singles)

60 Pull ups

50 KBS (R+ 70/53, Rx 53/44)

40 DB Hang Squat Clean (R+50/35, Rx 40/25)

30 Push ups

20 Toes to Bar

10 Burpees

400 m Farmers Carry (R+50/35, Rx 40/25) (together)

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A: Metcon (Time)

Conditioning
800M run

50 Overhead Squats (R+45/35, Rx 35/15)

800M Run

50 Thrusters

800M run

50 Front Rack Lunges

800M run

50 Burpees

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A: Bench Press

Test new benchmark for 1 RM

B: Metcon (Time)

Conditioning
3 Rounds

20 Box Jump Overs (R+24/20, Rx 20/16)

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

20 DB Hang Clean and Jerk (R+ 50/35, Rx 35/20)

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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

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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

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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