06Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 GHD Hip Extension
10 Glute Ham Raise
10 Half Kneelin DB Strict Press (10 each side)
B: Back Squat
Backsquat – Work up to a heavy 3, then 2×3@80%
C: Metcon (Weight)
E3MOM x 6
12 Shoulder to OH (R+95/65, Rx 75/55)
12 Toes to Bar
36 Double Unders (SUB 36 single unders)
*Add weight each round, if possible
*Recored final wt.
05Feb
HomeGrown CrossFit - CrossFit
A: Squat Snatch
E2MOM x 10
(1 Hang Sq Snatch + 1 Sq Snatch)
*Stay in the 70-80% range
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 7min
7 Hang Power Clean (R+155/105, Rx125/85)
7 Bar Faceing Burpees (R+&Rx no step)
7 Chest to Bar Pullups
*Practice standards how you would for the OPEN.
03Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
EMOM 12min
1- 2-3 Wall Walks
2- 10 Pistols or Pistol Progression
3- 10-15 Hollow to Arch Swings
B: Metcon (Time)
As a team of 2. Split work as needed. One person works at a time. For Time:
100 Wallballs (R+20/14, Rx 16/12)
100 Bar Rows (grip supinated or pronated)
100 Calorie Assault Bike or Row
02Feb
HomeGrown CrossFit - CrossFit
A: Overhead Squat
OH Squat 5×3
*Start at 70% of 1RM OH Squat and work up
B: Metcon (Time)
3 Rounds
400m Run
12 Deadlifts (R+ 275/185, Rx 225/155)
12 Strict HSPU
01Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
A) 4 Rounds
10 Snatch Grip Pendlay Rows
15 Hollow Body Banded pulldows
15 Arch Rocks
B: Metcon (Time)
55 Calorie Row
55 Wallballs (R+20/14, Rx 16/12)
A: Metcon (Time)
Pullups
Accumulate 30-50 Pullups
*Pick from box assisted, strict or weighted
*in notes wright how you completed
31Jan
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat – Work up to a heavy 5, then 2×5 @ 80%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
30 Double Unders (Scale 60 Singles +15 Attempts of DU)
7 Bar Faceing Burpees (R+&Rx no setp)
7 Power Snatches (R+115/75, Rx 95/65)