HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Teams of 3

30 Min Cap
100 Cal Row/Bike

100 OHS (R+ 95/65, Rx 75/55)

100 Power Snatch (R+ 95/65, Rx 75/55)

60 Tire flips

100 Power Snatch (R+ 95/65, Rx 75/55)

100 OHS (R+ 95/65, Rx 75/55)

100 Cal Row/Bike

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

HomeGrown CrossFit - CrossFit

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A: Bench Press

5 x 5 at 75%

B: Deadlift

Build to a heavy set of 2.

Followed by 3 sets of 5 @ 85% of the above load

C: Metcon (Time)

Midline Conditioning
125 Abmats

HomeGrown CrossFit - CrossFit

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A: Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
5 Rounds for load.

Complete 5 unbroken sets of the above complex.

Note: *1 Round = 5 sets of PC,FS, PP, BS, PP. All unbroken.

*Rest as needed between rounds

*Use hook grip

*Second Push Press is from behind the neck.

*Try your best to increase load every round (5 sets)

*Record heaviest round

B: Metcon (No Measure)

Stretching/Mobilize

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