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

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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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.

HomeGrown CrossFit - CrossFit

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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

HomeGrown CrossFit - CrossFit

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A: Front Squat

10 reps @ 72%

8 reps @77%

6 reps @81%

4 reps @ 85%

2 reps @90%

Rest 1 to 2 minutes between sets

Record 2 reps @ 90%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
30 Burpee Over The Box

15 Wallballs (R+20/14, Rx16/12)

30 Burpees Over The Box

15 KB American Swings (R+53/35, Rx44/26)

C: Metcon (No Measure)

2 Rounds

30 Barbell Good Mornings

15 Ring Dips

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Conditioning
Gymnastics.

100 Double Unders+10 Chest to Bar/Chin to Bar

80 DU+8 Chest 2 Bar/chin 2 Bar

60 DU+6 Chest 2 Bar/Chin 2 Bar

40 DU+4 Chest 2 Bar/Chin 2 Bar

20 DU+2 Chest 2 Bar/Chin 2 Bar.

Note: All bar movements are STRICT (R+ Chest 2 Bar/Rx Chin 2 Bar)

B: Metcon (No Measure)

Midline/Mobility
Coaches choose 10 to 15 min of core work, calve raises and mobility

HomeGrown CrossFit - CrossFit

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A: Bench Press

5 x 5 at 80%

B: Deadlift

Build to a Heavy Set of 2

Followed by 3 sets of 3 @ 90% of the above load.

C: Metcon (No Measure)

Midline conditioning
Coaches choose 2 Tabata's and Calve raises

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Power Snatch + OH Squat
6 sets (2+1)

(3 sec hold in bottom of OH Squat)

Working weight at 70%. Increase if need be

B: Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

HomeGrown CrossFit - CrossFit

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A: Handstand Push-ups (Strict)

6 Rounds

Odd Minute - 50 DU or 100 Singles

Even Minute - Max Strict HSPU

B: Back Squat

10 reps @ 70%

8 reps @ 73%

6 reps @ 77%

4 reps @ 81%

2 reps @ 86%

*Record 2 reps @ 86%

C: Metcon (No Measure)

Conditioning
5 Rounds

Odd Minute - 15/12 Cal Row/Bike

Even Minute - :30 Seconds Max Med Ball Squat Cleans (R+20/14, Rx16/12)