November 4, 2019 - No Comments! 11/5/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Metcon (Weight) Box Back Squat 7 Sets of 3 Squats * Set height to just below parallel. * 1sec full stop at bottom. Rest as needed (1-2 minutes) between sets. B: Metcon (Time) 3 Rounds15 Deadlifts (R+205/145, Rx155/115) 20 Dumbbell Front Squats (R+50/35, Rx 40/25) 80 Double-Unders (Sub 160 singles)
November 3, 2019 - No Comments! 11/4/2019 HomeGrown CrossFit - CrossFit View Public Whiteboard A: Split Jerk (Technique) 3 Sets: 1 Pausing Jerk Drive 1 Jerk Drive 1 Split Jerk Split Jerk On the Minute x 10: 1 Split Jerk Record heaviest split jerk B: Metcon (3 Rounds for reps) AMRAP 10: 1 Mile Run Max Clean & Jerks (R+135/95, Rx 115/75) Rest 3 min At 13min start AMRAP 7: 800m Run Max Power Snatches (R+115/75, Rx 95/65) at 20min Rest 3 min At 23 min start AMRAP 4: 400m Run Max Thrusters (R+95/65, Rx 75/55) At 27 min DONE!
November 1, 2019 - No Comments! Team Saturday! HomeGrown CrossFit - CrossFit View Public Whiteboard A. : Metcon (Time) For Time: Teams of 2 100 Cal Row/Bike/ Ski + 100 Push press (R+95/65,Rx75/55) 80 Cal Row/Bike/ Ski + 80 front rack reverse lunges (R+95/65,Rx75/55) 60 Cal Row/Bike/ Ski + 60 Push press (R+115/75,Rx 95/65) 40 Cal Row/Bike/ Ski + 40 front rack reverse lunges (R+115/75,Rx 95/65) 20 Cal Row/Bike/ Ski + 20 Push press (R+125/85,Rx 115/75) *One person working at the time.
