11Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Midline
Tabata Hollow Holds
Then
Tabata superman Holds
B: Deadlift (15 min)
Build to a heavy single
C. : Metcon (Time)
For Time:
1 Mile Run
50 DB Snatches (R+50/35, Rx 40/25)
400m Run w/ ball (R+20/14, Rx 16/12)
30 Pull-Ups
20 Burpee Box Jumps (R+24/20'', Rx20/16″)
10Jul
HomeGrown CrossFit - CrossFit
A: Front Squat
Heavy Set of 3
B: Metcon (AMRAP - Rounds and Reps)
Teams of 3: AMRAP 30min
7/5 Calorie Assault Rower or Bike
10 Medball Squat Jumps (R+20/14, Rx 16/12)
5 Power Clean and Jerks
1st 6 Rounds - (R+95/65, Rx 75/55)
2nd 6 Rounds - (R+115/75, Rx 95/65)
3rd 6 Rounds - (R+135/95, Rx 115/75)
4th 6 Rounds - (R+155/105, Rx125/85)
Partners cycle through full rounds, one at a time. Weights climb every (6) rounds, or in other words, after each partner has cleared the weight two times.
09Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 Banded Good Mornings
40 Flutter Kicks
10 V-ups
B: Power Snatch
On the 2:00 x 5 Sets:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Note: Record heaviest complex
C: Metcon (AMRAP - Rounds and Reps)
10 min
12 Deadlifts (R+115/75, Rx 95/65)
9 Overhead Squats
6 Hang Power Snatches
08Jul
HomeGrown CrossFit - CrossFit
A: Metcon (7 Rounds for reps)
Strict Handstand Pushups
7 Sets at 30% of Max Strict HSPU
pick a number and stick with it.
*Record Total
B: Metcon (No Measure)
Tabata HS Holds or DB OH Holds
C: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
07Jul
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Midline
Tabata Abmat Sit-Ups
Then
Tabata Glute Bridges
B: Back Squat
3-Rep Heavy
C: Metcon (Time)
3 Rounds
75 Double-Unders (Sub 150 single unders)
50 Air Squats
400m Run
05Jul
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
For Time:
Teams of 2:
2000m Row
100 KBS (R+53/35, Rx44/26)
100 Deadlifts (R+135/95, Rx115/75)
100 Push-ups
1500m Row
75 KBS (R+53/35, Rx44/26)
75 Deadlifts (R+185/125, Rx135/95)
75 Push-ups
1000m Row
50 KBS (R+53/35, Rx44/26)
50 Deadlifts (R+225/155, Rx185/125)
50 Push-ups