12Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds For Quality:
15 V-ups
15 Hollow Rocks
15 Straddle V-Ups
15 Hollow Rocks
*Rest as needed between sets
B: Metcon (Time)
24-18-12
DB Thruster (R+50/35, Rx 45/25)
Supine Bar Rows
Ab Mat sit ups
11Apr
HomeGrown CrossFit - CrossFit
A1: Push Press
Push Press 5×3
*Stay in the 70-80% range
A2: Metcon (Weight)
5x 50m Prowler Pushes
*Build to heavy
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 8
4, 8, 12, 16, 20…Climb the ladder
Hang Power Cleans (R+135/95, Rx 115/75)
Strict HSPU
10Apr
HomeGrown CrossFit - CrossFit
A: Metcon (7 Rounds for reps)
EMOM 28
1- 5 Backsquats @ BW
2- 10-15 Burpees
3- 100-250m Run
4- Rest
*Record reps each round and wt in notes
B: Metcon (Time)
3 Rounds
15 Toes to Bar
15 KB Swings (R+53/35, Rx44/26)
45 Double Unders
09Apr
HomeGrown CrossFit - CrossFit
A: Hang Snatch
5x (1 Hang Sq Snatch + 2 Sq Snatch)
*Start at 60% and work up
B: Metcon (Time)
3 Rounds
25 Calorie Assault Bike or Rower
25 Wallballs (R+20/14, Rx 16/12)
25 Push Press (R+95/65, Rx 75/55)
07Apr
HomeGrown CrossFit - CrossFit
A: “The Fineman 51” (Time)
As a team of 2 AMRAP 25min. One person works at a time. Split work as needed.
51 Burpees Over Partner
51 Double Unders
51 Pullups
51 Double Unders
51 Toes to Bar
51 Double Unders
51 Front Squats (R+75/55, Rx 65/45)
51 Double Unders
51 Wallballs (R+20/14, Rx 16/12)
51 Double Unders
06Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Accumulate 3:00 in each of the following:
HS Hold
Hang from pullup bar
L-Sit/Tuck Hold
B: Metcon (8 Rounds for reps)
E4MOM x 8
6 OH squats (R+135/95, Rx 115/75)
12 KB Swings (R+70/53, Rx 53/44)
250m Run
*Add 1 Squat and 2 KB Swings each round if possible