27Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Complete 25 reps of the following movements. At the top of ever min stop what you are doing and sprint 100m. When you get back from the run continue where you left off. Start with 100m sprint.
25 Strict Chin ups
25 Burpees
25 DB step ups (R+20/16", Rx16/12″) (25 each leg)(R+45/25, Rx 35/15)
25 V-ups
25 Burpees
25- DB Man Makers (Push up, row R, row L, sq clean thruster)
26Jan
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
As a team of 2…
AMRAP 29min
3 Ring Muscle Ups (SUB 6 Strict Pull-ups or Ring Rows)
9 Deadlifts (R+315/205, Rx225/155)
27 Double Unders
4 Bar Muscle Ups (SUB 8 Strict Chest to Bar Pull-ups or Ring Rows)
8 DB Snatches (R+60/40, Rx 50/30)
32 DB OH Lunges or Lunges
*1 person working at a time, break it up however you like.
25Jan
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds with a partner
10 single leg hip bridge (10 each side)
10 partner leg raise/throw
10 Ring Row (Partner will place extra wt (plates) on chest if needed)
B: Metcon (Time)
1 Mile Run
24, 21, 18, 15, 12, 9, 6, 3
Ab Mat sit ups
HR Push ups
1 Mile Run
24Jan
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
As a team of 2. One person works at a time and split up work as needed. Together complete at total of 15FS, 12PC, 9S2OH, etc...
AMRAP 9min
15 Front Squats (R+185/125, Rx155/105)
12 Power Cleans
9 Shoulder to OH
Rest 3min
Metcon (AMRAP - Rounds and Reps)
AMRAP 6min
12 Front Squats (R+155/105, Rx125/85)
9 Power Cleans
6 Shoulder to OH
Rest 2min
Metcon (Time)
AMRAP 3min
9 Front Squats (R+125/85, Rx115/65)
6 Power Cleans
3 Shoulder to OH
17Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2 together complete 8, 6, and 4 rounds of the following. Alternate rounds so partner A will complete Round 1, partner B rest, then partner B completes Round 2 and partner A rest...etc.
8 Rounds of:
7 Hang Power Snatch (R+115/75, Rx 95/65)
10 Box Jumps (R+24/20, Rx20/16″)
*Alternate rounds.
Then…
6 Rounds of:
5 Power Snatch (R+135/95, Rx 115/75)
10 Box Jumps
*Alternate rounds.
Then…
4 Rounds of:
3 Snatch (R+155/105, Rx125/85)
10 Box Jumps
*Alternate rounds.
16Jan
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Rounds For Quality:
50 Hollow Rocks
50 Arch Ups
15 Snatch Grip Pendlay Rows
B: Back Squat
Back squat 5×3
*Stay in the 75-85% range
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
3, 6, 9, 12, 15...
Thruster (R+115/75, Rx 95/65)
1, 2, 3, 4, 5...
Muscle Ups (SUB 1 pull up + 1 Dip, 2pull ups +2 Dips, 3 Pull-ups + 3 Dips...)