HomeGrown CrossFit - CrossFit

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A: Metcon (3 Rounds for reps)

Conditioning
1) AMRAP 10

20/15 Cal Row

20 Burpees over the Rower/Bar

20 KBS (R+53/35, Rx44/26)

3) AMRAP 10

5 Strict Pull ups

10 Push Ups

40 Back step lunges

B: Metcon (No Measure)

Midline Conditioning
Coaches choose core work and Calve raises

HomeGrown CrossFit - CrossFit

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A: Power Snatch (On the 1:30 for 5 sets)

1 x Snatch Pull

1 x Hang Snatch High Pull

1 x Power Snatches

2 x Overhead Squats.

Note: Record Power Snatch

B: Squat Snatch (EMOM 9)

2 Reps at the following percentages

Minute 1, 2, 3 @ 60%

Minute 4, 5, 6 @ 65%

Minute 7, 8, 9 @ 70%

Record 2 Reps @ 70%

C: Metcon (Time)

Conditioning
Rep Scheme; 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (R+115/75, Rx 95/65)

30 x R+ Double Unders or 60 Rx Singles.

Note: DU/Singles performed after each rep scheme

HomeGrown CrossFit - CrossFit

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A: Back Squat (4 x 5)

3 sec pause at the bottom

4 Sets x 5 @ 70 %

B: Shoulder Press (Strict)

4 x 4 @ 80%

C: Metcon (Time)

Conditioning
4 Rounds

400m Run

30 WB (R+20/14, Rx16/12)

5 R+Bar Muscle Ups, Rx Chest 2 Bar

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Teams of 3 with a 30 min running clock
Buy-In

1600m Row

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

HomeGrown CrossFit - CrossFit

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A: Front Squat (6/2)

10 x 1

Tempo 6 sec decent/2 sec hold at bottom

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
(Rx 95/65)

C: Metcon (No Measure)

Midline Conditioning
Coaches choose.

1-2 Tabata's and Calve raises

HomeGrown CrossFit - CrossFit

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A: Bench Press

Working weight at 70%

5 x 5

B: Metcon (No Measure)

Gymnastics Conditioning: EMOM 12
Minute 1,4,7,10 - 00:30 sec ring hold

Minute 2,5,8,11 - 6 x Jumping Pullups (hold 4 sec at top)

Minutes 3,6,9,12 - 10 x Together DB Rows (hold 3 sec at top)

C: Metcon (No Measure)

Progression: Ring/Bar MU or Rope climb
If time coaches work on progressions drills

HomeGrown CrossFit - CrossFit

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A: Deadlift

Build to a Heavy Set of 3, followed by 3 sets of 7 @ 80% of the above load.

B: Metcon (Time)

Conditioning: For Time
1,000m Row

30 Deadlifts (R+225/155, Rx 165/125)

50 Barbell Facing Burpees.

C: Metcon (No Measure)

Midline Conditioning
21-18-15-12-9-6-3

Vups + Russian Twist

HomeGrown CrossFit - CrossFit

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A: Power Clean (EMOM 12)

Rounds 1 -5:

1 x Clean Pull

1 x Hang Power Clean

1 x Power Clean+Jerk.

Rounds 6 - 12:

1 x Power Clean.+ Jerk.

Build to a Heavy Single.

B: Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Rx 135/95

C: Metcon (No Measure)

Midline Conditioning: EMOM 12
Odd Minutes - 10 Burpee Box Jump Overs (24/20)

Even Minutes :30 Seconds Max T2B

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Teams of 3 complete the following
1500m Row

150 Pullups

150 Burpees

150 KB swings (R+53/35, Rx 44/26)

150 Abmat situps

150 Box Jumps (R+24/20, Rx 20/12)

15 Rope climbs (Scaled 60 K2E)

* One partner working at the time. Split the work as needed.

HomeGrown CrossFit - CrossFit

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A: Front Squat

Heavy Set at Each: 5-4-3-2-1

B: Metcon (No Measure)

Conditioning
AMRAP 4:

21/15 Cal Rowing or Assault Bike or 400m run

21 T2B

21 Front Squats (R+115/75, Rx 95/65).

AMRAP 4:

9/6 Cal Rowing or Assault Bike or 100m run

9 T2B

9 Front Squats (R+155/105, Rx125/85)

B: Metcon (No Measure)

Conditioning
AMRAP 4:

21/15 Cal Rowing or Assault Bike or 400m run

21 T2B

21 Front Squats (R+115/75, Rx 95/65).

*Note: Record Reps/Rounds in Notes