04Jan
HomeGrown CrossFit - CrossFit
A: Deadlift
Deadlift 3×5
*Start at 75% of 1RM DL and work up
B: Metcon (Time)
5 Rounds
250m Run
10 R+Deficit HSPU, Rx Strict HSPU
03Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2…
4 Rounds each partner of:
25 Supine Bar Rows
25 Shoulder to OH (R+135/95, Rx 115/75)
*Partner A OH Hold while Partner B does 25 Bar Rows
*Hang from bar while partner does S2OH
*switch as needed but each person does 25 reps of each movement per round.
*Reps will only count when partner is in the holding or hanging position
*Both partners complete 4 rounds
B: Metcon (No Measure)
Then...
Together complete
100 Hanging Knee Raises or V-Ups or Toes to Bar or GHD Sit-ups
*Hold plank while partner works
02Jan
HomeGrown CrossFit - CrossFit
A: Back Squat
Back squat 5×3
*Stay in the 75-85% range
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
5 Power Snatch (R+155/105, Rx125/85)
20 Wall balls (R+20/14, Rx 16/12)
30 Double Unders
Rest 2min
Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
5 OHS (R+155/105, Rx125/85)
20 Russian Twist (10 each side) (R+20/14, Rx 16/12)
5 Triple Unders (SUB 30 DU or 60 singles)
01Jan
HomeGrown CrossFit - CrossFit
HOILDAY SCHEDULE
HAPPY NEW YEAR GYM CLOSED
30Dec
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2…For Time:
800m Run
30 Partner Deadlifts
800m Run
20 Partner Deadlifts
800m Run
10 Partner Deadlifts
Suggested Weights:
MM 405 365 315
FF 315 275 225
*Mixed Pair will do Synchro Deadlifts with their own bars
29Dec
HomeGrown CrossFit - CrossFit
A1: Bench Press
A1) Bench Press 10-8-6-4-2-4-6-8-10
*Record the set of 2
A2: Metcon (Weight)
Strict Pull-up (add wt) 10-8-6-4-2-4-6-8-10
B: Metcon (AMRAP - Rounds and Reps)
As a team of 2…
AMRAP 10min
10 Synchro Bar Facing Burpees Over Bar (over the same bar together)
15 Front Squats (R+135/95, Rx 115/75) (each person does 15 reps not at the same time)