08Dec
HomeGrown CrossFit - CrossFit
A: Metcon (3 Rounds for reps)
AMRAP 5 Minutes
25 Double Unders (Sub 50 Singles)
10 Pendlay Rows (R+95/65, Rx 75/55)
1 min Rest
AMRAP 5 Minutes
25 Double Unders
10 Pendlay Rows
1 min Rest
AMRAP 5 Minutes
25 Double Unders
10 Pendlay Rows
Note: Make sure Pendlay Rows are slow and controlled
B: Metcon (No Measure)
Tabata
Barbell Rollouts
07Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2000m Row
Stretch: Ankles/Calves
B: Front Squat
Find a 1RM Front Squat
B: Metcon (Time)
15-12-9-6-3
Strict Handstand Push-Ups
Box Jump Overs (R+24/20,Rx20/16)
Power Snatch (R+95/65, Rx 75/55)
06Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady round
15/10 Calorie Bike or Row
10 DB Thrusters
10 Push Ups
B: Split Jerk
Find 1RM Split Jerk
B: Lynne (AMRAP - Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Note: Rest 2 mins after each round.
Always have a spotter. Pull ups are STRICT
05Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady round
400m Run
50′ Handstand Walk or 5 wall walks
20 DB alt renegade rows (10/side)
B: Squat Clean
Find 1RM Clean
C: Metcon (3 Rounds for reps)
Interval
AMRAP 5min x 3
Row 750m/600m
21 Deadlifts (R+ 225/155, Rx 165/125)
Max Rope Climbs in remaining time
Rest 1:00
Note: Record Max Rope Climbs
04Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
AMRAP 5min
24 Jumping Jacks
8 Wall Squats Hands OH
8 Burpees
Then
Couch Stretch
1:00/side
B: Back Squat
Find a 3RM Back Squat
C: Metcon (Time)
3 Rounds
12 Thrusters (R+135/95, Rx 115/75)
16 Bar Facing Burpees
20 Toes to Bar
03Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
100m Jog
Rest ~2min coaches mobility
200m Shuttle Run
(100yd down and back)
Rest ~2min coaches mobility
300m Shuttle Sprint
(100yd down, back, down)
Rest ~2min coaches mobility
B: Squat Snatch
Find 1RM Snatch
C: Metcon (Time)
100/60 Cals Bike or Rower
50 Wallballs (R+20/14, Rx 16/12)
25 DB Box Step Overs (R+50/35, Rx 40/25), Box (R+24/20, Rx20/16)