16Apr
HomeGrown CrossFit - CrossFit
A: Deadlift
E4MOM x 5
200m Run (100m x2)
5 Deadlifts (60, 65, 70, 75, 80%)
*Record 80%
B: Metcon (Time)
3 Rounds
15 Deadlift (R+ 225/155, Rx 165/125)
15 Deficit HSPU (R+45/35, Rx25/15 plate)
C: Metcon (No Measure)
For Quality:
30 V-Ups
1:00 Ring Plank
30 Straddle V-Ups
1:00 Dip Support Hold
16Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds For Quality:
50ft HS Walk or 20 Shoulder Taps or 50ft bear crawl
10 HSPU or Piked HSPU w/ Feet on Box or DB Press
15 GHD Hip Extension
15 Glute Ham Raise
B: Metcon (Time)
21-15-9
Calorie Row or Bike
Burpee Box Jump (R+24/20, Rx20/16″)
16Apr
HomeGrown CrossFit - CrossFit
A1: Push Jerk
Push Jerk 7×2
*Start at 70% and work up
A2: Metcon (Weight)
Pendlay Rows 5×10
B: Metcon (Time)
800m Run
60 Toes to Bar
40 Shoulder to OH (R+135/95, Rx 115/75)
20 Bar Facing Burpees
15Apr
HomeGrown CrossFit - CrossFit
A1: Hang Clean
7x (1 Hang Sq Clean + 2 Sq Cleans)
*Start at 60-70% and work up
A2: Metcon (No Measure)
5x (3 Hollow to Arch Swings + 3-5 Muscle Ups work or 3-5 pull up work)
B: Metcon (Time)
3 Rounds
250m Run
15 Power Snatches (R+95/65, Rx 75/55)
15 Wallballs (R+20/14, Rx 16/12)
14Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
EMOM 9
1- 10-20m HS Walk or Bear Crawl or 2-3 Wall Walks
2- 8-12 HSPU or Dips or 10-15 Pushups
3- 12-15 Box Jumps or Step Ups
B: Metcon (Time)
As a team of 3…
800m KB/Plate/Slamball Carry
120 Ring Rows (1 person hanging)
800m KB/Plate/Slamball Carry
120 Partner Wallballs (rotate every rep)
800m KB/Plate/Slamball Carry
13Apr
HomeGrown CrossFit - CrossFit
A1: Shoulder Press
Shoulder Press 5×5
*Start at 70% and work up
A2: Metcon (Weight)
DB Rows 5×10 (each side)
B: Metcon (Time)
5 Rounds
6 Chest to Bar Pullups
10 Ring Dips
14 DB OH Lunges (R+50/35, Rx 45/25)