Archives for June 2018

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)

June 9, 2018 - No Comments!

6.9.18

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

As a team of 3…"Team Linda"

10-9-8-6-5-4-3-2-1

Power Clean

Deadlift

Bench Press

*Each athlete will be at a station, rotate when when each person is finished with their set.

Scaled– You pick the weight

Rx – Power Clean 115/75 Deadlift 185/125 Bench Press 135/95

R+ – Power Clean 135/95 Deadlift 225/155 Bench Press 165/115

June 8, 2018 - No Comments!

6.8.18

HomeGrown CrossFit - CrossFit

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A: Metcon (No Measure)

3 Rounds For Quality:

:30 Ring Plank

10 Ring Pushups w/ turnout

:30 Ring Plank

Sliding Ham Curl 15

Slider Mt Climbers 20

B: Front Squat

Tempo Front Squat 5×3 (42X1)

*Stay in the 70-80% range

C: Metcon (5 Rounds for reps)

E3MOM x 5

250m Run

R+Max Set of Bar/Ring Muscle Ups

Rx Max Set of Rx Chest to Bar Pullups

R+*If max set is less than 6, add remaining reps to equal 6

Rx *If max set is less than 12, add remaining reps to equal 12

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