Workout of the day

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02
Jul

HomeGrown CrossFit - CrossFit

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A: Metcon (6 Rounds for reps)

Strict Handstand Pushups
6 Sets at 30% of Max Strict HSPU

pick a number and stick with it

*Record total for each round

B: Overhead Squat

5 Sets:

1 Tempo Overhead Squat*

1 Overhead Squat

2 Snatch Balance

*Tempo - 5 sec to find the bottom position. 2 sec pause in bottom.

*start @ 60% OHS and build

Note: Record heaviest set

C: Metcon (3 Rounds for reps)

Part #1

In a 5:00 Window...

100 Double-Under Buy-In (Sub 200 Single Unders)

Time remaining, AMRAP:

12 Overhead Squats (R+95/65, Rx 75/55)

4 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Rest 2:00

Part #2

In a 5:00 Window...

100 Double-Under Buy-In

Time remaining, AMRAP:

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

4 Burpee Box Jump Overs

Rest 2:00

Part #3

In a 5:00 Window...

100 Double-Under Buy-In

Time remaining, AMRAP:

4 Overhead Squats (R+125/85, Rx115/75)

4 Burpee Box Jump Overs

01
Jul

HomeGrown CrossFit - CrossFit

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A: Metcon (5 Rounds for weight)

Clean Primer
3 Sets:

1 Clean Pull

1 Clean High Pull

... Followed by:

"On the 1:30" x 5 sets:

1 Hang Power Clean

1 Power Clean

*build in weight

B: Metcon (Time)

15 Power Cleans (R+155/105, Rx125/85)

800m Run

10 Power Cleans

500m Run

5 Power Cleans

250m Run

30
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

10-8-6-4-2:

Ring Rows

Supermans

Air Sq

B: Back Squat

On the 2:00 x 6 Sets:

On the 0:00... 3 Reps @ 85%

On the 2:00... 1 Rep @ 90%

On the 4:00... 3 Reps @ 90%

On the 6:00... 1 Rep @ 95%

On the 8:00... 1 Rep @ 100%

On the 10:00... 1 Rep @ 100%+

*try for a new PR

C: Metcon (7 Rounds for time)

On the 2:00 x 7 Rounds (14min Total):

3 Bar Muscle-Ups

1 Hang Power Snatch (R+125/85, Rx115/65)

1 Overhead Squat

1 Hang Squat Snatch

*try to make the HPS, OHS and the HSS unbroken

Note: Only click R+/Rx if you complete Bar MU

28
Jun

HomeGrown CrossFit - CrossFit

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A. : Metcon (No Measure)

2 Rounds

100 m jog

10 Suitcase DL(R/L)

10 Shoulder Taps in push up plank

30 Plate hops

B. : Metcon (Time)

In teams of 2 :

3 Rounds total:

30 Thrusters (R+95/65, Rx75/55)

30 Cal row/bike

60 Wall ball (R+20/14, Rx16/12)

30 Cal row/bike

30 Thrusters

27
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

1 Round
40 Banded Pull-Aparts (at chest)

40 Banded Push Downs (attach band to pull up rig)

B: Metcon (Weight)

Weighted Pull-Up + Front Squat

Alternating OTM for 10min

Even - 5 Strict Weighted Pull-Ups

Odd - 5 Front Squats

*build up in wt

Note: Record heavy 5 reps/Front squats

C: Metcon (Time)

3 Rounds
50' DB OH Walking Lunge (left arm) (R+50/35, Rx 40/25)

10 Single leg DB DL (Left leg)

10 Single leg DB DL (Right Leg)

50' DB OH Walking Lunge (right arm)

20 Alt DB Renagade Rows

*Renagaed Row = in prone position left arm row, right arm row

*50'=wall ball wall to pullup rig

26
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

Coaches Warmup

B: Metcon (Weight)

Barbell Cycling
On the 2:00 x 5 Rounds

3 Power Clean and Jerks

2 Thrusters

1 Squat Snatch

*Complex does not need to be completed unbroken.

*build up in wt

Note: Record heaviest complex weight

C: Metcon (3 Rounds for reps)

Part #1 – In a 10:00 Window:

Run 1 Mile

Time Remaining, Max Power Clean and Jerks (R+135/95, Rx 115/75)

— Rest 3:00 —

Part #2 – In a 7:00 Window:

Run 800 Meters

Time Remaining, Max Power Snatches (R+115/75, Rx 95/65)

— Rest 3:00 —

Part #3 – In a 4:00 Window:

Run 400 Meters

Time Remaining, Max Thrusters (R+95/65, Rx 75/55)

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94070

 

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