16Apr
16Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Accumulate 2:00 in each of the following:
L-Sit
HS Hold (chest to wall)
Hang from Pullup Bar
B: Metcon (5 Rounds for time)
5x 500m Row (1:55/2:05 pace)
*Rest 2 minutes between
16Apr
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds For Quality:
3 Wall Walk
5 Shoulder Taps Each Side
:45 HS Hold
*Rest as needed between rounds
B1: Shoulder Press
Shoulder Press 5×5
*Start at 60% and work up
B2: Metcon (Weight)
Pendlay Rows 5×10
C: Metcon (Time)
50 Wallballs (R+20/14, Rx 16/12)
40 Front Rack Lunges (R+115/75, Rx 95/65)
30 Toes to Bar
20 Power Snatches
10 Burpees Over Bar
16Apr
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat – Establish a 6RM
B: Metcon (AMRAP - Rounds and Reps)
Complete the following:
AMRAP 5
35 Double Unders
7 Clusters (R+135/95, Rx 115/75)
Rest 2 Minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 5
6 DB Deadlifts (R+50/35, Rx 45/25)
9 DB Hang Power Cleans
12 Alt DB Renegade Rows
C: Metcon (Time)
400m Farmer’s Carry (R+50/35, Rx 45/25)
16Apr
HomeGrown CrossFit - CrossFit
A: Power Clean
5x ( 2 Clean Pull + 1 Power Clean)
*Start at 70% and work up
B: Metcon (Time)
250m Run
15 KB Swings (R+70/53, Rx 53/44)
10 HSPU
400m Run
25 KB Swings
20 HSPU
1000m Run
35 KB Swings
30 HSPU
16Apr
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 3
Calorie Row or Bike
250 (mmm) 225 (mmf) 200 (ffm) 175 (fff)
150 DB Box Step up (R+45/25, Rx 35/15) (R+24/20, Rx20/16″)
100 Deadlifts (R+185/125, Rx155/105)
75 Burpees Over Partner
*One team member is always on the bike/rower while the other two work on the chipper. Rotate as needed. Must complete all reps of each exercise before moving on. If bike/row is completed before the chipper, that team member just jumps into the rotation on the chipper.