05Apr
HomeGrown CrossFit - CrossFit
A1: Clean
Sq Clean 10×1
*Start at 60% and work up
A2: Metcon (No Measure)
5x (3-5 Strict C2B+ 3-5 Kipping C2B Pullups) work on butterfly or use bands if needed
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 7
7 Thrusters (R+115/75, Rx 95/65)
7 Burpees Over Bar
7 V-ups
04Apr
HomeGrown CrossFit - CrossFit
A1: Split Jerk
Split Jerks 10×1
*Start at 60% and work up
A2: Metcon (No Measure)
A2) Strict HSPU 5x 5-7
B: Metcon (Time)
10-9-8-7-6-5-4-3-2-1 Shoulder to OH (R+115/75, Rx 95/65)
1-2-3-4-5-6-7-8-9-10 Toes to Bar
03Apr
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
E4MOM x 6
6 Front Squats (R+155/105, Rx125/85)
250m Run
*Either add 2 squats or add weight each round
*Record wt and in notes record number of sq
B: Metcon (Time)
2 Round
90 Double Unders
30 Alt. DB Snatches (R+55/35, Rx 45/25)
10 DB OH Squats (10R/10L) (R+55/35, Rx 45/25)
02Apr
HomeGrown CrossFit - CrossFit
A: Snatch
Sq Snatch 10×1
*Start at 60% and work up
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
15 Wallballs (R+20/14, Rx 16/12)
10 Power Snatches (R+95/65, Rx 75/55)
C: Metcon (No Measure)
9-12-15-18
GHD Situp
KB Swing (R+53/35, Rx44/26)
Pendlay Rows (R+75/55, Rx 65/45)
31Mar
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds)
8 MIN AMRAP SESSIONS
Each station is 8 min (40min total)
In teams of two with only one person working at a time. Split work as needed. Only complete sets count.
20 Wall Balls, 20 DU, 2 Wall Walks
10 Cal Row, 20 Sit Ups, 100m Run
24 DB Alt Step ups, 12 DB Push Press, 12 Box Jumps
5 Pull Ups, 10 Push Ups, 15 Squats
Emom, first min D-ball over Shoulder, second minute Wall Sit
30Mar
HomeGrown CrossFit - CrossFit
A: Overhead Squat
OH Squat 5×3
*Stay in the 75-85% range
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12min
50 HSPU
40 Alt Pistols
30 GHD Back Ext
20 Burpees
C: Metcon (No Measure)
EMOM 12
1- 2-3 Strict Ring Muscle Ups or Banded Strict Ring Muscle Ups (low rings)
2- 10-20m HS Walk or 3-5 Wall Walks
3- 15-20 V-Ups