HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

3 Wall Walk

5 Shoulder Taps Each Side

:45 HS Hold

*Rest as needed between rounds

B1: Shoulder Press

Shoulder Press 5×5

*Start at 60% and work up

B2: Metcon (Weight)

Pendlay Rows 5×10

C: Metcon (Time)

50 Wallballs (R+20/14, Rx 16/12)

40 Front Rack Lunges (R+115/75, Rx 95/65)

30 Toes to Bar

20 Power Snatches

10 Burpees Over Bar

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A: Back Squat

Backsquat – Establish a 6RM

B: Metcon (AMRAP - Rounds and Reps)

Complete the following:

AMRAP 5

35 Double Unders

7 Clusters (R+135/95, Rx 115/75)

Rest 2 Minutes

Metcon (AMRAP - Rounds and Reps)

AMRAP 5

6 DB Deadlifts (R+50/35, Rx 45/25)

9 DB Hang Power Cleans

12 Alt DB Renegade Rows

C: Metcon (Time)

400m Farmer’s Carry (R+50/35, Rx 45/25)

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A: Power Clean

5x ( 2 Clean Pull + 1 Power Clean)

*Start at 70% and work up

B: Metcon (Time)

250m Run

15 KB Swings (R+70/53, Rx 53/44)

10 HSPU

400m Run

25 KB Swings

20 HSPU

1000m Run

35 KB Swings

30 HSPU

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A: Metcon (Time)

As a team of 3

Calorie Row or Bike

250 (mmm) 225 (mmf) 200 (ffm) 175 (fff)

*One team member is always on the bike/rower while the other two work on the chipper. Rotate as needed. Must complete all reps of each exercise before moving on. If bike/row is completed before the chipper, that team member just jumps into the rotation on the chipper.

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A: Front Squat

Front Squat 5×3

*Start at 70% and work up

B: Metcon (3 Rounds for reps)

3 Rounds of 3:00 on/1:30 off

Thruster (R+125/85, Rx115/65)

Chest to Bar Pullup

*Start over every round. Record score for each round.

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A: Metcon (No Measure)

3 Rounds

8 Half Kneeling 1-Arm DB Strict Press (8 each side)

8 1-Arm Ring Row (8 each side)

B: Metcon (No Measure)

3 Rounds For Quality:

10 Hollow to Arch Swings

10 Barbell Rollouts

10 Landminde Twist (10 each side)

C: Metcon (Time)

50 Calorie Row or Bike

50 DB Snatches (R+60/40, Rx 50/30)(alternating)

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A: Metcon (No Measure)

3 Rounds For Quality:

5 Wall Walks

20 Shoulder Taps

1:00 HS Hold

B1: Split Jerk

Split Jerk 10×1

*Start at 60% and work up

B2: Metcon (Weight)

Weighted Pullups 5×5

C: Metcon (Time)

3 Rounds

400m Run

21 Toes to Bar

12 Shoulder to OH (R+135/95, Rx 115/75)

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A: Back Squat

Backsquat – Establish an 8RM

B: Metcon (Time)

45 Power Snatches (R+135/95, Rx 115/75)

*45 Double Unders every time you break

C: Metcon (5 Rounds for reps)

EMOM 10

1- 5-7 HSPU

2- 5-7 Burpee Box Jump Overs (R+24/20, Rx20/16″)

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A: Hang Power Snatch

5x (1 Hang Power Snatch + 1 Snatch Balance + 1 Sq Snatch)

*Start at 60% and work up

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

21 Wallballs (R+20/14, Rx 16/12)

15 KB Swings (Russian) (R+70/53, Rx 53/44)

9 Ring Dips

C: Metcon (No Measure)

20 Straddle V-Ups

30 V-Ups

40 GHD Situps or ab mat sit ups

30 GHD Hip Extension

20 Glute Ham Raise

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A: Metcon (Time)

As a team of 2. Together complete the following with one person working at a time.

25 Ring Rows

25 OH Squats (R+95/65, Rx 75/55)

50 Double Unders or 50 Single Unders (each)