18Jul
HomeGrown CrossFit - CrossFit
A: Bench Press
5 x 5 at 80%
B: Deadlift
Build to a Heavy Set of 2
Followed by 3 sets of 3 @ 90% of the above load.
C: Metcon (No Measure)
Midline conditioning
Coaches choose 2 Tabata's and Calve raises
17Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Power Snatch + OH Squat
6 sets (2+1)
(3 sec hold in bottom of OH Squat)
Working weight at 70%. Increase if need be
B: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
16Jul
HomeGrown CrossFit - CrossFit
A: Handstand Push-ups (Strict)
6 Rounds
Odd Minute - 50 DU or 100 Singles
Even Minute - Max Strict HSPU
B: Back Squat
10 reps @ 70%
8 reps @ 73%
6 reps @ 77%
4 reps @ 81%
2 reps @ 86%
Rest 1 to 2 minutes between sets
*Record 2 reps @ 86%
C: Metcon (No Measure)
Conditioning
5 Rounds
Odd Minute - 15/12 Cal Row/Bike
Even Minute - :30 Seconds Max Med Ball Squat Cleans (R+20/14, Rx16/12)
14Jul
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Teams of 3
30 Min Cap
100 Cal Row/Bike
100 OHS (R+ 95/65, Rx 75/55)
100 Power Snatch (R+ 95/65, Rx 75/55)
60 Tire flips
100 Power Snatch (R+ 95/65, Rx 75/55)
100 OHS (R+ 95/65, Rx 75/55)
100 Cal Row/Bike
*One person working at a time. Split work as needed
13Jul
HomeGrown CrossFit - CrossFit
A: Bench Press
5 x 5 at 75%
B: Deadlift
Build to a heavy set of 2.
Followed by 3 sets of 5 @ 85% of the above load
C: Metcon (Time)
Midline Conditioning
125 Abmats
12Jul
HomeGrown CrossFit - CrossFit
A: Bear Complex
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
5 Rounds for load.
Complete 5 unbroken sets of the above complex.
Note: *1 Round = 5 sets of PC,FS, PP, BS, PP. All unbroken.
*Rest as needed between rounds
*Use hook grip
*Second Push Press is from behind the neck.
*Try your best to increase load every round (5 sets)
*Record heaviest round
B: Metcon (No Measure)
Stretching/Mobilize