Workout of the day

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13
Jul

HomeGrown CrossFit - CrossFit

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A: Bench Press

5 x 5 at 75%

B: Deadlift

Build to a heavy set of 2.

Followed by 3 sets of 5 @ 85% of the above load

C: Metcon (Time)

Midline Conditioning
125 Abmats

12
Jul

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

11
Jul

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

10
Jul

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

09
Jul

HomeGrown CrossFit - CrossFit

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A: Back Squat (4 x 5)

3 sec pause at the bottom

4 Sets x 5 @ 70 %

B: Shoulder Press (Strict)

4 x 4 @ 80%

C: Metcon (Time)

Conditioning
4 Rounds

400m Run

30 WB (R+20/14, Rx16/12)

5 R+Bar Muscle Ups, Rx Chest 2 Bar

07
Jul

HomeGrown CrossFit - CrossFit

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A: Metcon (AMRAP - Rounds and Reps)

Teams of 3 with a 30 min running clock
Buy-In

1600m Row

AMRAP (remaining time)

30 Burpee Box Jumps (R+ 24/20, Rx 20/12)

45 Thrusters (R+ 95/65, Rx 75/55)

60 Toes 2 Bar

75 RKB Swings (R+ 53/35, Rx 44/26)

400m Run (Together)

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

It's not going to be easy, it's going to be worth it.

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breanne@hgxfit.com

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San Carlos, CA
94070

 

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