June 20, 2018 - No Comments! 6.20.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Shoulder Press 4x (3 Shoulder Press + 2 Push Press + 1 Push Jerk) *Start at 70% of 1RM Shoulder Press and work up A2: Metcon (Weight) DB Rows 4x 8-10 each side B: Metcon (4 Rounds for reps) 4 Rounds, 1:00 at each station, :30 rest/transition Max Calorie Bike/Row Max Lateral Hurdle Jumps Max Wallballs (R+20/14, Rx 16/12)
June 19, 2018 - No Comments! 6.19.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Back Squat 3×10 *Stay in the 65-75% range A2: Metcon (No Measure) 3x 50ft HS Walk or 1min HS Holds Facing the wall or 1min DB Holds B: Metcon (AMRAP - Rounds and Reps) AMRAP 9 30 Double Unders 20 Alt. DB Snatches (R+60/40, Rx 50/30) 10 DB OH + FR Lunges (5R&5L)
June 18, 2018 - No Comments! 6.18.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Squat Clean Sq Clean 5×3 *Stay in the 70-80% range A2: Metcon (Weight) 5×5 Strict or Weighted Pullups B: Metcon (Time) 20 Hang Power Snatch (R+115/75, Rx 95/65) 10 Burpees Over Bar 15 Power Snatch 10 Burpees Over Bar 10 Sq Snatch 10 Burpees Over Bar
June 16, 2018 - No Comments! 6.16.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Triple 3 (Time) 3000m Row 300 Du 3 mile runR+ Triple 3 Rx 2000m Row 200 DU 2 Miles SCALED 1000m Row 100 DU 1 Mile
June 15, 2018 - No Comments! 6.15.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Deadlift Deadlift 9-7-5-3-1 *Start at 65-75% and work up each set B: Metcon (Time) 4 Rounds 250m Run 8 Hang Power Snatches (R+115/75, Rx 95/65) 12 GHD Sit ups or Ab mat sit ups
June 14, 2018 - No Comments! 6.14.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) 3 Rounds For Quality: :15 Hollow Hold :15 Arch Hold 15 Hollow to Arch Swings on Bar 1-Arm DB Split Jerks 6-8 each side 1-Arm Ring Row 6-8 each side B: Metcon (No Measure) E2MOM x 5 :30 Second HS Hold + 1-2 Strict HSPU + 3-5 Kipping HSPU C: Metcon (Calories) 2x 3:00 on/3:00 off Max Calorie Assault Bike or Row *Score is total calories Then… 10 minutes recovery pace
June 13, 2018 - No Comments! 6.13.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Push Jerk 5x (2 Push Jerks + 1 Split Jerk) *Start at 70% of 1RM Push Jerk *MAX Reps of Split Jerks on FINAL Set A2: Metcon (Weight) Pendlay Rows 5×10 B: Metcon (Time) 400m Run 40 KB Swings (R+70/53, Rx 53/44) 40 Bench Press (R+135/95, Rx 115/75) 40 KB Swings 400m Run
June 12, 2018 - No Comments! 6.12.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A1: Back Squat 2×2 *Stay in the 85-95% range A2: Metcon (Weight) Weighted Strict Chest to Bar Pullups 5×5 B: Metcon (Time) 8 Rounds 8 Thrusters (R+115/75, Rx 95/65) 8 Burpees Over Bar 8 Toes to Bar C: Metcon (Time) 400m DB Front Rack + DB OH carry *you pick the weight
June 11, 2018 - No Comments! 6.11.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (No Measure) E2MOM x 5 10 Shoulder Taps + :30 Second HS Hold + 3-5 Kipping HSPU (controlled) B: Squat Clean 5x (Clean Pull + Hang Sq Clean + Sq Clean) *Start at 70% and work up C: Metcon (AMRAP - Rounds and Reps) AMRAP 7 15 Power Snatch (R+95/65, Rx 75/55) 30 Double Unders (Scale 60 Singles +15 Attempts of DU)
June 9, 2018 - No Comments! 6.9.18 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Time) As a team of 3…"Team Linda" 10-9-8-6-5-4-3-2-1 Power Clean Deadlift Bench Press *Each athlete will be at a station, rotate when when each person is finished with their set. Scaled– You pick the weight Rx – Power Clean 115/75 Deadlift 185/125 Bench Press 135/95 R+ – Power Clean 135/95 Deadlift 225/155 Bench Press 165/115
