HomeGrown CrossFit - CrossFit

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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.

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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

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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

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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.