09May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
400m Run
20 empty bar Good Mornings
400m Run
20 empty bar OHS
B: Power Snatch
Touch and Go
5×5
(Heavier than last time)
C: Metcon (Time)
5 Rounds
10 DB Hang Squat Cleans (R+50/35, Rx 40/25)
10 T2B
08May
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: Push Press
5x2
Build weight over sets
C: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee over hurdle
Strict C2B Pull Ups
*Vest Optional
07May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Slider Hamstring Curl
10 slider knees into chest in push-up position
20 slider alt mt climbers
B: Back Squat
3×7 @70%
C: Metcon (Time)
Run 400m
30 Thrusters (R+95/65, Rx 75/55)
Run 400m
20 Thrusters
Run 400m
10 Thrusters
06May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
10 BB Bent Over Rows
:60sec bottom of a sq hold with BB in the front rack
250m Run
C: Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%
C: Metcon (Time)
5 Rounds
12/10 Calorie Row or Bike
6 Strict HSPU
12 Power Snatch (R+95/65, Rx 75/55)
Rest :60
05May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Run 1 Mile Run
*Vest Optional
B: Deadlift (4x4)
@75-85% of 1RM
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 Minutes
Climb the Ladder
100m Sprint
3 Push Press (R+115/75, Rx 95/65)
100m Sprint
6 Push Press
100m Sprint
9 Push Press
etc…
03May
HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Reps)
Teams of 2
Every 6 min for 5 Rounds
Round 1: 40 Cal Bike/Row + Max Push Ups
Round 2: 40 Cal Bike/Row + Max Box Jump overs (R+24/20, Rx 20/16)
Round 3: 40 Cal Bike/Row + Max Burpees
Round 4: 40 Cal Bike/Row + Max KBS (R+53/35, Rx 44/26)
Round 5: 40 Cal Bike/Row + Max Goblet Squats (R+53/35, Rx 44/26)
1 min rest between rounds
*one person working at the time.