09Jul
HomeGrown CrossFit - CrossFit
A: Back Squat (4 x 5)
3 sec pause at the bottom
4 Sets x 5 @ 70 %
B: Shoulder Press (Strict)
4 x 4 @ 80%
C: Metcon (Time)
Conditioning
4 Rounds
400m Run
30 WB (R+20/14, Rx16/12)
5 R+Bar Muscle Ups, Rx Chest 2 Bar
07Jul
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
Teams of 3 with a 30 min running clock
Buy-In
1600m Row
AMRAP (remaining time)
30 Burpee Box Jumps (R+ 24/20, Rx 20/12)
45 Thrusters (R+ 95/65, Rx 75/55)
60 Toes 2 Bar
75 RKB Swings (R+ 53/35, Rx 44/26)
400m Run (Together)
*One person working at a time. Split the work as needed.
06Jul
HomeGrown CrossFit - CrossFit
A: Front Squat (6/2)
10 x 1
Tempo 6 sec decent/2 sec hold at bottom
B: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
(Rx 95/65)
C: Metcon (No Measure)
Midline Conditioning
Coaches choose.
1-2 Tabata's and Calve raises
05Jul
HomeGrown CrossFit - CrossFit
A: Bench Press
Working weight at 70%
5 x 5
B: Metcon (No Measure)
Gymnastics Conditioning: EMOM 12
Minute 1,4,7,10 - 00:30 sec ring hold
Minute 2,5,8,11 - 6 x Jumping Pullups (hold 4 sec at top)
Minutes 3,6,9,12 - 10 x Together DB Rows (hold 3 sec at top)
C: Metcon (No Measure)
Progression: Ring/Bar MU or Rope climb
If time coaches work on progressions drills
03Jul
HomeGrown CrossFit - CrossFit
A: Deadlift
Build to a Heavy Set of 3, followed by 3 sets of 7 @ 80% of the above load.
B: Metcon (Time)
Conditioning: For Time
1,000m Row
30 Deadlifts (R+225/155, Rx 165/125)
50 Barbell Facing Burpees.
C: Metcon (No Measure)
Midline Conditioning
21-18-15-12-9-6-3
Vups + Russian Twist
02Jul
HomeGrown CrossFit - CrossFit
A: Power Clean (EMOM 12)
Rounds 1 -5:
1 x Clean Pull
1 x Hang Power Clean
1 x Power Clean+Jerk.
Rounds 6 - 12:
1 x Power Clean.+ Jerk.
Build to a Heavy Single.
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rx 135/95
C: Metcon (No Measure)
Midline Conditioning: EMOM 12
Odd Minutes - 10 Burpee Box Jump Overs (24/20)
Even Minutes :30 Seconds Max T2B