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

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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.

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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

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A: Squat Clean (EMOM 16)

EMOM 12

Minute 1 - 3 x Power Cleans

Minute 2 - 2 x Hang Squat Cleans

Minute 3 - 1 Squat Clean

Working weight between 65-70% of Sq Clean

Split Jerk (5 Sets: Barbell Complex)

Never mind just go to met con

B: Metcon (3 Rounds for time)

Conditioning: (3 Rounds)
400m run

21 Burpees

400m run

12 Power Clean and Jerks (R+95/65, Rx 75/55)

Rest 2 minutes between rounds

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A: Bench Press

10-8-6-4-2

Start at 50% with increase of 10% per

B: Back Squat (6/2)

10 x 1

6 sec decent/2 sec hold at bottom

C: Metcon (No Measure)

Midline Conditioning
Coaches choose.

2 Tabata's

Calve raises

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A: Deadlift

Build to a Heavy Set of 5.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
6 Strict HSPU

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

30 DU (Scale 60 Singles +15 Attempts of DU)

C: Metcon (Time)

Row Conditioning
1 x 1000m

2 x 600m

Equal Work/Rest

*Record your best 600m

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A: Metcon (3 Rounds for reps)

0:00-10:00

1 mile Run

Max Clean & Jerks (R+ 135/95, Rx 115/75)

Rest 10:00-13:00

*Record each max reps for C&J, PS & Thrusters

B: Metcon (No Measure)

Midline Conditioning: EMOM 6
Min1 and 4 Max Vups

Min 2 and 5 Max Abmats, Min 3 and 6 Plank.

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A: Metcon (Time)

As a team of 2…

*Run together

*One athlete working at a time on barbell

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A1: Front Squat

Pause Front Squat 4×3

*3 second pause in the bottom

*Start at 70% of 1RM Front Squat and work up

A2: Metcon (No Measure)

4 Rounds For Quality:

10 Hollow to Arch Swings

8 Hanging Knee Raises

6 Knees to Elbow

4 Toes To Bar

B: Metcon (Time)

5 Rounds

250m Row

16 Single arm DB OH Squats (8R/8L) (R+50/35, Rx 45/25)

30 Double Unders

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A1: Metcon (No Measure)

4 Rounds For Quality:

3 Weighted Pullups

5 Strict Pullups

7 Kipping Pullup

A2: Metcon (No Measure)

4x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates

A3: Metcon (No Measure)

4 Rounds For Quality:

10 Hollow Rocks

10 Hollow to Arch Swings

*squeeze object between feet

B: Metcon (Weight)

3 Rounds For Time:

250m Run

100m Farmer’s Carry (heavy)