30Jun
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Teams of 3 complete the following
1500m Row
150 Pullups
150 Burpees
150 KB swings (R+53/35, Rx 44/26)
150 Abmat situps
150 Box Jumps (R+24/20, Rx 20/12)
15 Rope climbs (Scaled 60 K2E)
* One partner working at the time. Split the work as needed.
29Jun
HomeGrown CrossFit - CrossFit
A: Front Squat
Heavy Set at Each: 5-4-3-2-1
B: Metcon (No Measure)
Conditioning
AMRAP 4:
21/15 Cal Rowing or Assault Bike or 400m run
21 T2B
21 Front Squats (R+115/75, Rx 95/65).
Rest 4 minutes.
AMRAP 4:
15/12 Cal Rowing or Assault Bike or 250m run
15 T2B
15 Front Squats (R+135/95, Rx 115/75)
Rest 4 minutes
AMRAP 4:
9/6 Cal Rowing or Assault Bike or 100m run
9 T2B
9 Front Squats (R+155/105, Rx125/85)
B: Metcon (No Measure)
Conditioning
AMRAP 4:
21/15 Cal Rowing or Assault Bike or 400m run
21 T2B
21 Front Squats (R+115/75, Rx 95/65).
Rest 4 minutes.
AMRAP 4:
15/12 Cal Rowing or Assault Bike or 250m run
15 T2B
15 Front Squats (R+135/95, Rx 115/75)
Rest 4 minutes
AMRAP 4:
9/6 Cal Rowing or Assault Bike or 100m run
9 T2B
9 Front Squats (R+155/105, Rx125/85)
*Note: Record Reps/Rounds in Notes
28Jun
HomeGrown CrossFit - CrossFit
A: Squat Clean (EMOM 16)
EMOM 12
Minute 1 - 3 x Power Cleans
Minute 2 - 2 x Hang Squat Cleans
Minute 3 - 1 Squat Clean
Working weight between 65-70% of Sq Clean
Split Jerk (5 Sets: Barbell Complex)
Never mind just go to met con
B: Metcon (3 Rounds for time)
Conditioning: (3 Rounds)
400m run
21 Burpees
400m run
12 Power Clean and Jerks (R+95/65, Rx 75/55)
Rest 2 minutes between rounds
27Jun
HomeGrown CrossFit - CrossFit
A: Bench Press
10-8-6-4-2
Start at 50% with increase of 10% per
B: Back Squat (6/2)
10 x 1
6 sec decent/2 sec hold at bottom
C: Metcon (No Measure)
Midline Conditioning
Coaches choose.
2 Tabata's
Calve raises
26Jun
HomeGrown CrossFit - CrossFit
A: Deadlift
Build to a Heavy Set of 5.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
6 Strict HSPU
9 Deadlifts (R+ 225/155, Rx 165/125)
30 DU (Scale 60 Singles +15 Attempts of DU)
C: Metcon (Time)
Row Conditioning
1 x 1000m
2 x 600m
Equal Work/Rest
*Record your best 600m
25Jun
HomeGrown CrossFit - CrossFit
A: Metcon (3 Rounds for reps)
0:00-10:00
1 mile Run
Max Clean & Jerks (R+ 135/95, Rx 115/75)
Rest 10:00-13:00
13:00 to 20:00
800m Run
Max Power Snatches (R+ 115/75, Rx 95/65)
Rest 20:00-23:00
23:00 to 27:00
400m Run
Max Thrusters (R+95/65, Rx 75/55)
Rest 27:00-30:00
*Record each max reps for C&J, PS & Thrusters
B: Metcon (No Measure)
Midline Conditioning: EMOM 6
Min1 and 4 Max Vups
Min 2 and 5 Max Abmats, Min 3 and 6 Plank.