17May
HomeGrown CrossFit - CrossFit
A: Metcon (Calories)
10x 1:00 on/1:00 off
Max Calorie Assault Bike or Rower
*Score is total calories
Then…
10 minutes recovery pace
B: Metcon (Time)
400m DB Farmer’s Carry (R+55/35, Rx 45/25)
16May
HomeGrown CrossFit - CrossFit
A1: Push Jerk
7×2
*Start at 70% and work up
A2: Metcon (Weight)
Pendlay Rows 5×10
B: Metcon (Time)
3 Rounds
10 Clean and Jerks (R+135/95, Rx 115/75)
15 Toes to Ba
C: Metcon (No Measure)
EMOM 10
5 V-Ups
5 Straddle V-Ups
15May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
1-Arm DB Strict Press 6-8 each side
1-Arm Ring Row 6-8 each side
Supermans 12-15
Slider Glute Ham Raise 12-15
B: Back Squat
Establish a 2RM
C: Metcon (Time)
18-12-6
DB OH Squat (Half R/Half L) (R+55/35, Rx 45/25)
DB OH Lunges (Half R/Half L)
Chest to Bar Pullups
14May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
E2MOM x 5
8-10 Shoulder Taps + 5-7 HSPU (SUB on box)
B: Hang Clean
5x (2 Hang Sq Cleans + 2 Sq Cleans)
*Start at 60% and work up
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 7
10 Hang Power Snatch (R+115/75, Rx 95/65)
45 Double Unders
12May
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2, with one person working at a time. Split work as needed.
50 Burpees Over Partner (Plank)
100 Chest to Bar Pullups
150 DB Snatches (R+55/35, Rx 45/25)
200 Wallballs (R+20/14, Rx 16/12)
11May
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Rounds For Quality:
:45 1-Arm Ring Plank (R)
:45 1-Arm Ring Plank (L)
:30 1-Arm Hang (R)
:30 1-Arm Hang (L)
B: Metcon (6 Rounds for time)
E4MOM x 6
7 Deadlifts (R+ 275/185, Rx 225/155)
200m Run (2 x 100)
10 Strict HSPU
C: Metcon (No Measure)
E3MOM x 4
21/18 Calorie Bike or Row SPRINT
*slow/recovery pace in between sprint efforts