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July 20, 2018 - No Comments!

7.20.18

HomeGrown CrossFit - CrossFit

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A: Front Squat

10 reps @ 72%

8 reps @77%

6 reps @81%

4 reps @ 85%

2 reps @90%

Rest 1 to 2 minutes between sets

Record 2 reps @ 90%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
30 Burpee Over The Box

15 Wallballs (R+20/14, Rx16/12)

30 Burpees Over The Box

15 KB American Swings (R+53/35, Rx44/26)

C: Metcon (No Measure)

2 Rounds

30 Barbell Good Mornings

15 Ring Dips

July 19, 2018 - No Comments!

7.19.18

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Conditioning
Gymnastics.

100 Double Unders+10 Chest to Bar/Chin to Bar

80 DU+8 Chest 2 Bar/chin 2 Bar

60 DU+6 Chest 2 Bar/Chin 2 Bar

40 DU+4 Chest 2 Bar/Chin 2 Bar

20 DU+2 Chest 2 Bar/Chin 2 Bar.

Note: All bar movements are STRICT (R+ Chest 2 Bar/Rx Chin 2 Bar)

B: Metcon (No Measure)

Midline/Mobility
Coaches choose 10 to 15 min of core work, calve raises and mobility

July 18, 2018 - No Comments!

7.18.2018

HomeGrown CrossFit - CrossFit

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A: Bench Press

5 x 5 at 80%

B: Deadlift

Build to a Heavy Set of 2

Followed by 3 sets of 3 @ 90% of the above load.

C: Metcon (No Measure)

Midline conditioning
Coaches choose 2 Tabata's and Calve raises

July 17, 2018 - No Comments!

7.17.2018

HomeGrown CrossFit - CrossFit

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A: Metcon (Weight)

Power Snatch + OH Squat
6 sets (2+1)

(3 sec hold in bottom of OH Squat)

Working weight at 70%. Increase if need be

B: Cindy (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

July 16, 2018 - No Comments!

7.16.2018

HomeGrown CrossFit - CrossFit

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A: Handstand Push-ups (Strict)

6 Rounds

Odd Minute - 50 DU or 100 Singles

Even Minute - Max Strict HSPU

B: Back Squat

10 reps @ 70%

8 reps @ 73%

6 reps @ 77%

4 reps @ 81%

2 reps @ 86%

Rest 1 to 2 minutes between sets

*Record 2 reps @ 86%

C: Metcon (No Measure)

Conditioning
5 Rounds

Odd Minute - 15/12 Cal Row/Bike

Even Minute - :30 Seconds Max Med Ball Squat Cleans (R+20/14, Rx16/12)

July 14, 2018 - No Comments!

7.14.2018

HomeGrown CrossFit - CrossFit

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A: Metcon (Time)

Teams of 3

30 Min Cap
100 Cal Row/Bike

100 OHS (R+ 95/65, Rx 75/55)

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

60 Tire flips

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

100 OHS (R+ 95/65, Rx 75/55)

100 Cal Row/Bike

*One person working at a time. Split work as needed

July 12, 2018 - No Comments!

7.12.2018

HomeGrown CrossFit - CrossFit

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A: Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
5 Rounds for load.

Complete 5 unbroken sets of the above complex.

Note: *1 Round = 5 sets of PC,FS, PP, BS, PP. All unbroken.

*Rest as needed between rounds

*Use hook grip

*Second Push Press is from behind the neck.

*Try your best to increase load every round (5 sets)

*Record heaviest round

B: Metcon (No Measure)

Stretching/Mobilize

July 11, 2018 - No Comments!

7.11.2018

HomeGrown CrossFit - CrossFit

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A: Metcon (3 Rounds for reps)

Conditioning
1) AMRAP 10

20/15 Cal Row

20 Burpees over the Rower/Bar

20 KBS (R+53/35, Rx44/26)

3 Minute Rest

2) AMRAP 10

12 DB Single Arm Deadlift (R+50/35, Rx 35/20) (6 each arm)

8 DB Single Arm Hang Power Clean (R+50/35, Rx35/20) (4 each arm)

6 DB Single Arm Push Jerk (R+50/35, Rx35/20) (3 each arm)

(Ideally same DB weight for all movements)

3 Minute Rest

3) AMRAP 10

5 Strict Pull ups

10 Push Ups

40 Back step lunges

B: Metcon (No Measure)

Midline Conditioning
Coaches choose core work and Calve raises

July 10, 2018 - No Comments!

7.10.2018

HomeGrown CrossFit - CrossFit

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A: Power Snatch (On the 1:30 for 5 sets)

1 x Snatch Pull

1 x Hang Snatch High Pull

1 x Power Snatches

2 x Overhead Squats.

(Technique loads. Not to exceed 50/60% of RM for Power Snatch

Note: Record Power Snatch

B: Squat Snatch (EMOM 9)

2 Reps at the following percentages

Minute 1, 2, 3 @ 60%

Minute 4, 5, 6 @ 65%

Minute 7, 8, 9 @ 70%

Record 2 Reps @ 70%

C: Metcon (Time)

Conditioning
Rep Scheme; 10-9-8-7-6-5-4-3-2-1 Clean and Jerk (R+115/75, Rx 95/65)

30 x R+ Double Unders or 60 Rx Singles.

Note: DU/Singles performed after each rep scheme

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