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
29Mar
HomeGrown CrossFit - CrossFit
A: Metcon (7 Rounds for reps)
E4MOM x 7
8 Deadlifts (R+205/145, Rx155/115)
8 Toes to Bar
8 DB OH Alt Lunges (R+50/35, Rx 45/25)
*Add 2 Toes to Bar and 2 DB OH Lunges each round if possible
B: Metcon (Time)
55 Calorie Assault Bike or Row
40 DB OH Squats (R+50/35,Rx45/25)(10R/10L/10R/10L)
25 Box Jump Overs (R+24/20, Rx20/16″)
28Mar
HomeGrown CrossFit - CrossFit
A1: Push Jerk
Push Jerks 5×3
*Stay in the 70-80% range
A2: 500m Row (Time)
Max Effort 500m Row
3x 500m Row
B: Metcon (Time)
500m Run
30 Hang Power Snatches (R+95/65, Rx 75/55)
500m Run
27Mar
HomeGrown CrossFit - CrossFit
A1: Hang Clean
Hang Sq Clean 7×2
*Stay in the 70-80% range
A2: Metcon (5 Rounds for reps)
5x 5-7 R+Unbroken Bar Muscle Ups (SUB 5-7 Strict Pull Ups)
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
45 Double Unders
20 Wallballs (R+20/14, Rx 16/12)
10 Alt Jump Split Lunges
C: Metcon (No Measure)
21-15-9
GHD Situp
Ring Dip
Snatch Pendlay Rows (You pick Wt.)
26Mar
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 (Time)
Teams of 2. Together complete
100–90–80–70–60–50–40–30–20– 10
Cal Bike or Rower
Burpees
*One person works at a time. Split work as needed.
24Mar
HomeGrown CrossFit - CrossFit
A: (Time)
As a team of 2 with one med ball. Alt every rep to complete the following together. All movment are done with med ball
1 Mile Run (R+20/14, Rx 16/12) Run together
100 Partner sit ups
100 Partner side sitted toss (50 each side)
100 Partner wall ball
100 Burpees hands on ball
250m OH Lunges (Alt ball as needed)