05Jun
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
For Quality:
50 Hollow Rocks
50 Arch Ups
50 Straddle V-Ups
B1: Back Squat
3×3
*Stay in the 80-90% range
B2: Metcon (Weight)
Weighted Pullups 5×5
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 9
7 Front Squats (R+135/95, Rx 115/75)
7 Shoulder to OH
7 Toes to Bar
04Jun
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
1-Arm DB Push Jerks 8 each side
1-Arm Ring Row 8 each side
B: Squat Snatch
5x (Snatch Pull + Hang Sq Snatch + Sq Snatch)
*Start at 70% and work up if possible
C: Metcon (Time)
3 Rounds
45 Double Unders
12 Clean & Jerks (R+ 225/155, Rx 165/125)
12 Burpees Over Bar
* CAP 20 Min
02Jun
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Reps)
As a 4 person team…
For total reps:
20 Rounds of 1:00 on/1:00 off
Max Calorie Assault Bike or Row
DB Box Step Overs 24″/20″(R+ 25/15, Rx 15/10)
Power Snatch (R+95/65, Rx 75/55)
Wall Ball (R+20/14, Rx 16/12)
*Must stay in same rotation
01Jun
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
Hollow Rock 15
Arch Rock 15
Sliding Ham Curls 15
Slider Mt Climbers 20
B: Deadlift
10-8-6-4-2
*Start at 60-70% and work up each set
C: Metcon (Time)
2 Rounds
800m Run
25 Strict HSPU
25 Toes to Bar
31May
HomeGrown CrossFit - CrossFit
A: Squat Clean
7x (3 Position Clean)
*Above Knee, Below Knee, Ground
*Start at 60% and work up
B: Metcon (Time)
24-12-6
DB Hang Power Clean (R+45/25, Rx 35/15)
DB Turkish Get ups
C: Metcon (Time)
400m (4x100m) DB Cross Carry (Switch every 50m)
(R+45/25, Rx 35/15)
30May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
1-Arm DB Push Press 6-8 each side
1-Arm Ring Row 6-8 each side
10 Rower Pikes or knees into chest
B1: Shoulder Press
5x (3 Strict Press + 3 Push Press)
*Start at 70% of 1RM Strict Press
*Record heaviest strict press
*MAX Reps of Push Press on FINAL Set
B2: Metcon (Weight)
Pendlay Rows 5×10
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
30 Double Unders
10 Single Arm DB OH Squat (R+50/35, Rx 45/25)(5L&5R)
10 Single Arm DB OH Lunges (5L&5R)