12Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Metcon (3 Rounds for reps)
With a Partner. One person works at a time. Switch work as needed.
Part #1
AMRAP 7 - Max Overhead Squats
First 50 Reps - (R+115/75, Rx 95/65)
Second 50 Reps - (R+135/95, Rx 115/75)
Time Remaining - (R+155/105, Rx125/85)
Rest 3:00
Part #2
AMRAP 7 - Max Bench Presses
First 50 Reps - (R+135/95, Rx 115/75)
Second 50 Reps - (R+155/105, Rx125/85)
Time Remaining -(R+185/125, Rx155/105)
***ALWAYS A SPOTTER***
Rest 3:00
Part #3
AMRAP 7 - Max Deadlifts
First 50 Reps - (R+185/125, Rx155/105)
Second 50 Reps - (R+ 225/155, Rx 165/125)
Time Remaining - (R+ 275/185, Rx 225/155)
11Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Metcon (Time)
With a Partner. One person works at a time except the run. Switch work as needed. Time Cap: 30:00
3 Rounds:
400m Team Run together
50 Barbell-Facing Burpees
9 Rope Climbs
... Directly into:
21 Clean and Jerks (R+115/75, Rx 95/65)
21 Clean and Jerks (R+135/95, Rx 115/75)
21 Clean and Jerks (R+155/105, Rx125/85)
21 Clean and Jerks (R+185/125, Rx155/105)
10Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Power Clean (Technique)
6 Sets of 2:
3-Pause Power Clean
Each pause lasts 2 seconds:
Pause #1 - Knee Level
Pause #2 - Jumping Position
Pause #3 - Receiving Position
Note: Record heaviest set of 2
C: Metcon (Time)
3 Rounds
15 Power Cleans (R+115/75, Rx 95/65)
20 Pushups
Directly into 2 Rounds:
27/21 Calorie Row
75 Double-Unders (SUB 150 singles)
Directly into 1 Round:
500m Run
09Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches Warmup
B: Back Squat (Tempo)
7 Sets of 1 Tempo Squat*
*7s down, 3s pause in bottom.
60-65% 1RM
C: Metcon (Time)
3 Rounds
800m Run
40 Kettlebell Swings (R+53/35, Rx44/26)
40 Wallballs (R+20/14, Rx 16/12)
07Jun
HomeGrown CrossFit - CrossFit
A.: Metcon (AMRAP - Reps)
Fight Gone Bad "Team Style"
3 Rounds
2 min Wall Balls (Rx 20/14)
2 min Sumo Deadlift High-Pulls (Rx75/55)
2 min Box Jumps (Rx20/20)
2 min Push Press (75/55)
2 min Row (calories)
1 min Rest.
06Jun
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Coaches warm up
B: Deadlift
In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts
C: Metcon (Time)
2 Rounds
10 Bar Muscle-Ups
20 Barbell-Facing Burpees
30 Deadlifts (R+ 225/155, Rx 165/125)
40 Wallballs (R+20/14, Rx 16/12)