13Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
Empty Bar
10 Good mornings
10 Bradford press
10 Bent Over rows
B: Split Jerk
4×3
Moderate to Heavy
C: Metcon (Time)
For Time
5 Rounds
Run 400m
10 DB Push Press (R+50/35, Rx 40/25)
12Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Goblet Squats w/ Pause in Bottom
10 Russian Swings
10 Strict Pull Ups
B: Back Squat
5×3 (Start around 85%)
Rest as needed
C: Metcon (Time)
For Time
3 Rounds
25 Overhead Squats (R+75/55, Rx 65/45)
30/25 Calories on Rower or Bike
8 Bar Muscle Ups
11Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
5 Penday Rows (all with empty barbell)
5 Snatch Pulls
5 Power Snatch
5 Snatch Balance
B: Squat Snatch
6×2 @ 80-85%
Drop and Reset
Rest as needed
C: Metcon (AMRAP - Reps)
AMRAP 4:00 x 3
500m Run
60 Double Unders
Max Chest to Bar Pull Ups in remaining time
Rest 2:00
09Mar
HomeGrown CrossFit - CrossFit
A: Metcon (5 Rounds for reps)
In Team of 2 together complete Intervals – For Reps
AMRAP 3:00 x 5
Rest 1:00
20 Partner Facing Burpees
40 DB Alt Renegade Rows (R+50/35, Rx 40/25)
Max Abmat Sit-Up in remaining time
*One person works at a time, except for Abmat sit-up. Both partners work together and add number of sit-ups (together).
08Mar
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
19.3 RX
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
Men: 50-lb. DB, 24-in. box
Women: 35-lb. DB, 20-in. box
Time cap: 10 minutes
B: Metcon (Time)
19.3 INTERMEDIATE
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. handstand walk
Men: 35-lb. DB, 24-in. box
Women: 20-lb. DB, 20-in. box
Time cap: 10 minutes
C: Metcon (Time)
19.3 SCALED
For time:
200-ft. dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. bear crawl
Men: 50-lb. DB, 24-in. box
Women: 35-lb. DB, 20-in. box
Time cap: 10 minutes
07Mar
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
10 DB Single Leg DL (5/side)
10 DB Single Arm Overhead Squats (5/side)
10 Supermans with one DB
B: Power Snatch
EMOM for 10 Minutes
1 rep @ 75%+
C: Metcon (4 Rounds for reps)
Every 3min for 4 Rounds
Run 400m
Max S-Arm DB Hang Clean and Jerk in remaining time (R+50/35, Rx 40/25) switch arms as needed
Rest 1 min
*DO NOT DROP DB