12May
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Round
Jog 100m
12 Supermans
12 KB Goblet Pause Squats
B: Back Squat
3 Back Squats @ 79%
2 Back Squats @ 82%
1 Back Squat @ 85%
3 Back Squats @ 82%
2 Back Squats @ 85%
1 Back Squat @ 88%
Note: Record heaviest lift at 88%
C: Metcon (Time)
3 Rounds
50' Single Arm DB OH Walking lunges (left)(R+50/35, Rx 40/25)
50' Single Arm DB OH Walking lunges (right)
10 Supine Bar or Ring Pausing Rows (2s pause at the top)
Rest 1:00 between sets.
*try to be as parallel as possible on the supine rows
10May
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2
Row 2000 m
100 Push Jerks (R+135/95, Rx115/75)
100 Pull ups
100 Air Squats
Row 1000 m
75 Push Jerks
75 Pull ups
75 Air Squats
Row 500 m
50 Push Jerks
50 Pull ups
50 Air Squats
* One person working at the time. Split the reps as needed.
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