05Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Ring Rows (Hands Prone)
10 Ring Rows (Hands Supine)
10 Hamstring Curls w/ Sliders
20 Mt Climbers w/ Sliders
B: Front Squat
4×4 (Start around 80%)
Rest as needed
C: Metcon (Time)
For Time
30 Deadlift (R+ 275/185, Rx 225/155)
60 HR Push Ups
Run 1 mile
04Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 KB Swings
10 KB Goblet Sq
10 Supermans
B: Squat Clean and Jerk
5×3 @ 80%
Drop and Reset
Rest as needed
C: Metcon (Time)
For Time
10-8-6-4-6-8-10
Bar Muscle Ups (SUB wt Strict C2B pull ups or light band)
Cal on Row or Bike
Alt DB Snatch (R+50/35, Rx 40/25)
*DO NOT DROP DB
02Mar
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In Teams of 2-3
7 Rounds each person, Tag team style
8 Curtis P's
8 T2B
Run/Row 100m
*Partner A performs Curtis P then T2B then 100m, Partner B rest. When A returns, Partner B starts.
Note: Curtis P Complex. Power Clean; Right Leg Lung (Front Rack); Left Leg Lunge (Front Rack); Push Press
01Mar
HomeGrown CrossFit - CrossFit
A. : Crossfit Open 19.2 - RX (AMRAP - Reps)
RX
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, (# 135/85)
25 toes-to-bars
50 double-unders
13 squat cleans, (#185/115)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, (#225/145)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, (#275/175)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, (#315/205)
Stop at 20 minutes.
B. : Crossfit Open 19.2 - Intermediate (AMRAP - Rounds)
INTERMEDIATE
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, (#115/65)
25 toes-to-bars
50 double-unders
13 squat cleans, (#135/85)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, (#155/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, (#185/125)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, (#205/145)
Stop at 20 minutes.
C: Crossfit Open 19.2 - Scaled (AMRAP - Rounds)
SCALED
Beginning on an 8-minute clock, complete as many reps as possible of:
25 hanging knee-raises
50 single-unders
15 squat cleans, (#95/55)
25 hanging knee-raises
50 single-unders
13 squat cleans, (#115/75
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
11 squat cleans, (#135/95)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
9 squat cleans, (#155/115)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee-raises
50 single-unders
7 squat cleans, (#185/135)
Stop at 20 minutes.
28Feb
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Coaches Warm-up
B: Metcon (Time)
For Time
18 Clean @ 75% 1RM
Rest 3:00
12 Clean @ 80% 1RM
Rest 3:00
6 Clean @ 85% 1RM
Percentages based on 1RM Power Clean
Clean reps can be Power, Squat, or a mix of both
C: Metcon (4 Rounds for reps)
AMRAP 4 Minutes x 4
Row 500m
Max HSPU in remaining time
Rest :60
Use a tough Open Standard on the HSPU
*INT would prob be Push Press 95/65#
*SCALED would prob be HR Push ups
*Be ready for the Open workout tomorrow but not sore.
27Feb
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
Run 250m
5 Empty Bar thrusters
10 Reverse snow angles
B: Front Squat (For time)
7×4 @ 80%
Rack and Unrack each set
C: Metcon (Time)
Every 5 min for 20 min (4 Rounds)
15 Thrusters (R+115/75, Rx 95/65)
10 C2B pullups
Row for Distance in remaining time
No Rest