Archives for June 2018

June 21, 2018 - No Comments!

6.21.18

HomeGrown CrossFit - CrossFit

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A1: Metcon (No Measure)

4 Rounds For Quality:

3 Weighted Pullups

5 Strict Pullups

7 Kipping Pullup

A2: Metcon (No Measure)

4x 50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates

A3: Metcon (No Measure)

4 Rounds For Quality:

10 Hollow Rocks

10 Hollow to Arch Swings

*squeeze object between fee

B: Metcon (Weight)

3 Rounds For Time:

250m Run

100m Farmer’s Carry (heavy)

June 20, 2018 - No Comments!

6.20.18

HomeGrown CrossFit - CrossFit

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A1: Shoulder Press

4x (3 Shoulder Press + 2 Push Press + 1 Push Jerk)

*Start at 70% of 1RM Shoulder Press and work up

A2: Metcon (Weight)

DB Rows 4x 8-10 each side

B: Metcon (4 Rounds for reps)

4 Rounds, 1:00 at each station, :30 rest/transition

Max Calorie Bike/Row

Max Lateral Hurdle Jumps

Max Wallballs (R+20/14, Rx 16/12)

June 19, 2018 - No Comments!

6.19.18

HomeGrown CrossFit - CrossFit

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A1: Back Squat

3×10

*Stay in the 65-75% range

A2: Metcon (No Measure)

3x 50ft HS Walk or 1min HS Holds Facing the wall or 1min DB Holds

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 9

30 Double Unders

20 Alt. DB Snatches (R+60/40, Rx 50/30)

10 DB OH + FR Lunges (5R&5L)

June 18, 2018 - No Comments!

6.18.18

HomeGrown CrossFit - CrossFit

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A1: Squat Clean

Sq Clean 5×3

*Stay in the 70-80% range

A2: Metcon (Weight)

5×5 Strict or Weighted Pullups

B: Metcon (Time)

20 Hang Power Snatch (R+115/75, Rx 95/65)

10 Burpees Over Bar

15 Power Snatch

10 Burpees Over Bar

10 Sq Snatch

10 Burpees Over Bar

June 15, 2018 - No Comments!

6.15.18

HomeGrown CrossFit - CrossFit

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A: Deadlift

Deadlift 9-7-5-3-1

*Start at 65-75% and work up each set

B: Metcon (Time)

4 Rounds

250m Run

8 Hang Power Snatches (R+115/75, Rx 95/65)

12 GHD Sit ups or Ab mat sit ups

June 14, 2018 - No Comments!

6.14.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

:15 Hollow Hold

:15 Arch Hold

15 Hollow to Arch Swings on Bar

1-Arm DB Split Jerks 6-8 each side

1-Arm Ring Row 6-8 each side

B: Metcon (No Measure)

E2MOM x 5

:30 Second HS Hold + 1-2 Strict HSPU + 3-5 Kipping HSPU

C: Metcon (Calories)

2x 3:00 on/3:00 off

Max Calorie Assault Bike or Row

*Score is total calories

Then…

10 minutes recovery pace

June 13, 2018 - No Comments!

6.13.18

HomeGrown CrossFit - CrossFit

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A1: Push Jerk

5x (2 Push Jerks + 1 Split Jerk)

*Start at 70% of 1RM Push Jerk

*MAX Reps of Split Jerks on FINAL Set

A2: Metcon (Weight)

Pendlay Rows 5×10

B: Metcon (Time)

400m Run

40 KB Swings (R+70/53, Rx 53/44)

40 Bench Press (R+135/95, Rx 115/75)

40 KB Swings

400m Run

June 12, 2018 - No Comments!

6.12.18

HomeGrown CrossFit - CrossFit

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A1: Back Squat

2×2

*Stay in the 85-95% range

A2: Metcon (Weight)

Weighted Strict Chest to Bar Pullups 5×5

B: Metcon (Time)

8 Rounds

8 Thrusters (R+115/75, Rx 95/65)

8 Burpees Over Bar

8 Toes to Bar

C: Metcon (Time)

400m DB Front Rack + DB OH carry

*you pick the weight

June 11, 2018 - No Comments!

6.11.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

E2MOM x 5

10 Shoulder Taps + :30 Second HS Hold + 3-5 Kipping HSPU (controlled)

B: Squat Clean

5x (Clean Pull + Hang Sq Clean + Sq Clean)

*Start at 70% and work up

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 7

15 Power Snatch (R+95/65, Rx 75/55)

30 Double Unders (Scale 60 Singles +15 Attempts of DU)

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