13Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Straight Through
Run 400m
15 Goblet Squats
15 Burpees
Then
Stretch: Calves/Achilles
B: Metcon (4 Rounds for reps)
Interval
AMRAP 4:00 x 4
20 Goblet Squats (R+70/53, Rx 53/44)
20 Box Jumps (R+24/20, Rx20/16″)
Max Push Ups in remaining time
Rest 1:00
Note: Record Max Push Ups
12Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Steady Rounds
50′ OH Walking Lunge w/ Plate
10 Plate Half moons (5/side)
10 Plate OHS
10 Reverse snow angels over Plate
B: Squat Snatch
6×3 @ 75%
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 30min
Run 500m
15 Toes to Bar
15 Deadlift (R+185/125, Rx155/105)
10Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Primer
AMRAP 4 Minutes
10 DB Renagade Rows
15 Jumping Squats
30 Double Unders
Stretch: Couch Stretch 1:00/side
B: Metcon (3 Rounds for time)
In Teams of 2
3 Rounds each person
One person works the other rest
Switch off every movment.
30/20 Calories on Bike or Row
20 Box Jump Overs (R+ 36/30, Rx30/24″)
15 DB Deadlift (R+50/35, Rx 45/25)
10 DB Thrusters
5 Bar Muscle Ups (SUB Strict C2B Pullups
09Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Steady Rounds
10 Lateral Squats (5/side)
10 Supermans
Run 100m
B: Split Jerk
4×3 70-80%
C: Metcon (3 Rounds for reps)
Interval
AMRAP 3:00 x 5
50m DB Farmer Carry (R+80/60, Rx 50/30)
2 Rope Climbs (SUB 4 K2E)
Max Burpees in remaining time
Rest 2:00
Note: Record Max Burpees
08Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Steady Rounds
10 Pendlay Rows (all with empty barbell)
10 Snatch Pulls
10 Power Snatch
10 Snatch Balance
B: Squat Snatch
4×2 @ 60-70% of 1RM
With pause at knee
Drop and reset
Then
4×1 @ 80-90% of 1RM
C: Metcon (Time)
1000m Run
25 Strict Handstand Push-Ups
750m Run
20 Strict Handstand Push-Ups
500m Run
15 Strict Handstand Push-Ups
250m Run
10 Strict Handstand Push-Ups
100m Run
5 Strict Handstand Push-Ups
07Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
Straight Through
40 Thrusters (empty bar)
30 Push Ups
100′ Handstand Walk or 10 Wall Walks
B: Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 82.5%
C: Metcon (4 Rounds for calories)
Interval
AMRAP 4:00 x 4
15 Bodyweight Bench Press
15 Ring Dips
Max calories Row or Bike in remaining time
Rest 1:00
Note: Record Max Calories