15Nov
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2
1 mile Run
60 Toes to bar
60 Hang Power Cleans (R+95/65, Rx75/55)
60 Burpees
60 Push Presses (R+95/65, Rx75/55)
800 m Run
60 Push Presses
60 Burpees
60 Hang Power Cleans
60 Toes to bar
400 m Run
*One person works at the time.
*Run together
14Nov
HomeGrown CrossFit - CrossFit
A: Muscle Snatch (Technique)
On the Minute x 5:
3-Position Muscle Snatch (hi hang, knee, floor)
3 Overhead Squats
Record heaviest Muscle Snatch complex
B: Metcon (Weight)
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
*build up if possible
Record heaviest complex
C: Metcon (Time)
25' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25)
3-6-9-12-15-18-21: Strict Pull-ups
* (25' =wall ball wall to post in the center of room)
13Nov
HomeGrown CrossFit - CrossFit
A: Front Squat
5 Sets, rest as needed:
1 Pausing Front Squat*
1 Front Squat
*(3) Pauses:
- 1sec at Parallel
- 1sec at Bottom
- 1sec at Parallel
Record heaviest set
B: Metcon (Time)
Teams of 2, AMRAP 25min
20 Front Squats (R+115/75, Rx 95/65)
10 Burpee Box Jump Overs (R+24/20, Rx20/16)
20 Supine Bar Rows
250m Heavy Object Run together pass object as needed
*One person works at a time. Split work as needed. Heavy Object could be anything (Keg, sandbag, KB, DB, your partner, plate)
12Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
4 Sets, Not for Time:
10-40 Unbroken Double-Unders
then Bar Muscle-ups skill work
B: Metcon (Time)
1000m Row
75/50 Cal Bike or Ski
10 Bar Muscle-Ups
40 DB Box Step-Ups (R+50/35, Rx 40/25), (R+24/20, Rx20/16)
10 Bar Muscle-Ups
75/50 Cal Bike or Ski
1000m Row
11Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Weight)
Skill Conditioning
On the 2:00 x 5 Sets:
50' Handstand Walk Practice or 5 wall walks
3 Hang Power Cleans
*Aim is to build to a heavy triple over the five rounds.
Record heaviest triple
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
12/9 Cal Row Bike Ski
12 Deadlifts (R+155/105, Rx125/85)
9 Hang Power Cleans
9 Strict HSPU or DB Press
10Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
1 Mile Run
24, 21, 18, 15, 12, 9, 6, 3
V-ups
HR Push ups
1 Mile Run