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
07Nov
HomeGrown CrossFit - CrossFit
A: Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
A1: Crossfit Games Open 20.5 Masters (55+) (Time)
For time, partitioned any way:
40 chest to bar pullups
80-cal. row
120 wall-ball shots 20/10 lb ball to 9 ft
Time cap: 20 min.
A2: Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
06Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
On the 4:00 x 5 Rounds:
500m Run
15 Push ups
5 Power Cleans
Build weight across the five rounds.
B: Metcon (No Measure)
For 12 min
Minutes 1+2 - Recovery Paced Row Bike Ski
Minute 3 - Handstand Walk Practice
Minutes 4+5 - Recovery Paced Row Bike Ski
Minute 6 - Handstand Walk Practice
Minutes 7+8 - Recovery Paced Row Bike Ski
Minute 9 - Handstand Walk Practice
Minutes 10+11 - Recovery Paced Row Bike Ski
Minute 12 - Handstand Walk Practice
05Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Handstand positioning and skill work
B: Metcon (3 Rounds for calories)
3 Rounds (24:00 total)
In a 3:00 Window
Max unbroken Strict HSPU
12 CTB Pull-Ups (Sub Jumping C2B pull ups)
Max Calorie Row Bike Ski
Rest 1:00
In a 3:00 Window
Max unbroken Strict HSPU
12 Box Jump Overs (R+24/20, Rx20/16″)
Max Calorie Row Bike Ski
Rest 1:00
04Nov
HomeGrown CrossFit - CrossFit
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 Rounds
15 Deadlifts (R+205/145, Rx155/115)
20 Dumbbell Front Squats (R+50/35, Rx 40/25)
80 Double-Unders (Sub 160 singles)
03Nov
HomeGrown CrossFit - CrossFit
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!