25Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 DB Split Squats (10each leg)
10 DB Romanian Deadlift
10 Banded Lat Pull Downs
10 Banded Tri Extensions
B: Split Jerk
OTM x 10 - 1 Jerk Drive + 1 Split Jerk
*The jerk drive is a partial jerk movement to strengthen the dip and drive portion of the jerk.
Note: Record heaviest Split Jerk
C: Metcon (Time)
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (R+ 225/155, Rx 165/125)
Box Jump Overs (R+24/20, Rx20/16″)
Toes to Bar
Cash-Out: 1 Mile Run
24Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coach Warmup
B: Power Clean (Technique)
B1) Clean Pull - 3 Sets of 3
B2) Clean High Pull - 3 Sets of 3
B3) Power Clean - OTM x 8 - 2 Reps
Note: Record heaviest Power Clean for 2 reps
C: Metcon (Time)
2K Row
... Directly into:
10 Rounds:
3 Power Cleans (R+155/105, Rx125/85)
6 Push-ups
9 Air Squats
23Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold
B: Power Snatch (Technique)
B1) Snatch Pull - 3 Sets of 3
B2) Snatch High Pull - 3 Sets of 3
B3) Power Snatch - OTM x 8: 2 Reps
Note: Recored heaviest Power Snatch for 2 reps
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20min
20 DB Alt Snatches (R+50/35, Rx 40/25)
15/12 Cal Row Bike Ski
20 Single DB Box Step-Ups (R+24/20, Rx20/16)
9 Bar Muscle-ups
22Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds
10 each side DB S-arm Hollow Flutter kicks
10 each side S-arm DB Turkish sit ups
10 each side S-arm DB work Z Press
B: Metcon (Time)
R+21-15-9, Rx 15-9-6
Strict Pull-ups
Strict Handstand Push-ups
C: Metcon (Time)
800m Run
50 Thrusters (R+75/55, Rx 65/45)
800m Run
25 Bar over Burpees
800m Run
50 Thrusters
20Sep
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2:
15 Tire flips
40 Burpee box jump overs (R+24/20; Rx20/16)
100 Partner Med-ball sit ups (R+ 20/14; Rx 16/12)
50 Ring Rows
100 Cal row/bike/ski
40 Burpee box jump overs
15 Tire flips
*One person works at the time
18Sep
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
21 Weighted Sit-Ups
21 V-Ups
B: Metcon (5 Rounds for reps)
On the 2:00 x 5 Sets
50' Single Dumbbell Overhead Walking Lunge (R+50/35, Rx 40/25)
Max Strict Handstand Push-ups or on a box or DB presses in Time Remaining
C: Metcon (Time)
Teams of 2. Split work as needed. One person works at a time.
100/70 Cal Row Bike Ski
100 Box Jump Overs (R+24/20, Rx20/16)
100 Power Snatches (R+95/65, Rx 75/55)
10 Rope Climbs (20 K2E low ropes)
100 Power Snatches (R+75/55, Rx 65/45)
100 Box Jump Overs
100/70 Cal Row Bike Ski