HomeGrown CrossFit - CrossFit

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A: Back Squat

Backsquat 3×5

*Stay in the 75-85% range

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10

50 Double Unders

12 Shoulder to OH

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

12 Toes to Bar

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A: Deadlift

Deadlift 3×5

*Stay in the 75-85% range

B: Metcon (Time)

30 Chest to Bar Pullups (SUB Jumping C2B pullups)

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

50 Thrusters (R+115/75, Rx 95/65)

40 KB Swings

30 C2B Pullups

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A: Warm-up (No Measure)

3 Rounds

5 Ring Pushups w/ external rotation

10 Single Arm Circles Forwards on Rings (R & L)

10 Single Arm Circles Forwards on Rings (R & L)

*Rest as needed between rounds

B: Squat Snatch

Sq Snatch 5×3

*Start at 70% and work up

C: Metcon (Time)

3 Rounds

400m Run

18 OH Squats (R+135/95, Rx 115/75)

9 HSPU (SUB 9 DB Strict Press)

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A: Metcon (Time)

As a team of 2

*One athlete working at a time of the Power Snatches and Toes to Bar

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A: Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

Crossfit Games Open 18.2 Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

Crossfit Games Open 18.2 Teens (14-15) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees

-12 minute time cap

- If you finish under the time cap, use remaining time to complete 18.2a

- If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

OTM for 20min (5 sets of each)

Min 1:Row 10-15 cal

Min 2:Burpees 10-15

Min 3: Air Sq 10-15

Min 4: Hollow Rock 10-20

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A: Warm-up (No Measure)

3 Rounds

10 Snatch Grip Pendlay Rows

20 Hollow to Arch Swings

10 GHD Hip Extensions

10 Glute Ham Raise

B: Thruster

Thruster 5×3

*Start at 70% and work up to a heavy 3

C: Metcon (Time)

4 Rounds

10 Deadlifts (R+ 250/165, Rx 205/135)

20 Med Ball Sq Cleans (R+20/14, Rx 16/12)

3-5 Strict + 7-10 Kipping HSPU

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A: Power Clean

EMOM 12

3 TnG Power Cleans

*Stay in the 65-75% range

B: Metcon (Time)

800m Run

40 DB Alt Snatches (R+50/35, Rx 45/25)

400m Run

20 DB Alt Snatches

250m Run

10 DB Alt Snatches

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A: Metcon (Weight)

E3MOM x 5

9-12 Burpees Over Bar (no step)

12-15 Shoulder to OH (R+135/95, Rx 115/75)

*Add weight each round, if possible

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 8

3, 6, 9, 12, 15…Climb the ladder

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

Ring Dip

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A: Metcon (AMRAP - Reps)

As a team of 2…

Rest 3min

Metcon (AMRAP - Rounds and Reps)

AMRAP 15min

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

90 Double Unders (SUB 180 Singles +50 Attempts of DU)

30 Ring Rows

*One athlete working at a time, switch as needed