26Jun
HomeGrown CrossFit - CrossFit
A: Deadlift
Build to a Heavy Set of 5.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
6 Strict HSPU
9 Deadlifts (R+ 225/155, Rx 165/125)
30 DU (Scale 60 Singles +15 Attempts of DU)
C: Metcon (Time)
Row Conditioning
1 x 1000m
2 x 600m
Equal Work/Rest
*Record your best 600m
25Jun
HomeGrown CrossFit - CrossFit
A: Metcon (3 Rounds for reps)
0:00-10:00
1 mile Run
Max Clean & Jerks (R+ 135/95, Rx 115/75)
Rest 10:00-13:00
13:00 to 20:00
800m Run
Max Power Snatches (R+ 115/75, Rx 95/65)
Rest 20:00-23:00
23:00 to 27:00
400m Run
Max Thrusters (R+95/65, Rx 75/55)
Rest 27:00-30:00
*Record each max reps for C&J, PS & Thrusters
B: Metcon (No Measure)
Midline Conditioning: EMOM 6
Min1 and 4 Max Vups
Min 2 and 5 Max Abmats, Min 3 and 6 Plank.
23Jun
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2…
800m Run
50 Front Squats (R+95/65, Rx 75/55)
800m Run
50 Power Cleans
800m Run
50 Thrusters
800m Run
*Run together
*One athlete working at a time on barbell
22Jun
HomeGrown CrossFit - CrossFit
A1: Front Squat
Pause Front Squat 4×3
*3 second pause in the bottom
*Start at 70% of 1RM Front Squat and work up
A2: Metcon (No Measure)
4 Rounds For Quality:
10 Hollow to Arch Swings
8 Hanging Knee Raises
6 Knees to Elbow
4 Toes To Bar
B: Metcon (Time)
5 Rounds
250m Row
16 Single arm DB OH Squats (8R/8L) (R+50/35, Rx 45/25)
30 Double Unders
21Jun
HomeGrown CrossFit - CrossFit
A1: Metcon (No Measure)
4 Rounds For Quality:
3 Weighted Pullups
5 Strict Pullups
7 Kipping Pullup
A2: Metcon (No Measure)
4x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates
A3: Metcon (No Measure)
4 Rounds For Quality:
10 Hollow Rocks
10 Hollow to Arch Swings
*squeeze object between feet
B: Metcon (Weight)
3 Rounds For Time:
250m Run
100m Farmer’s Carry (heavy)
20Jun
HomeGrown CrossFit - CrossFit
A1: Shoulder Press
4x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)
*Start at 70% of 1RM Shoulder Press and work up
A2: Metcon (Weight)
DB Rows 4x 8-10 each side
B: Metcon (4 Rounds for reps)
4 Rounds, 1:00 at each station, :30 rest/transition
Max Calorie Bike/Row
Max Lateral Hurdle Jumps
Max Wallballs (R+20/14, Rx 16/12)