20Dec
HomeGrown CrossFit - CrossFit
A: Split Jerk
Split Jerk 7×1
*Start at 70% and work up
B: Metcon (AMRAP - Rounds and Reps)
As a team of 2. One person works at a time, except the run, break up work as needed:
AMRAP 16min
50 Deadlifts (R+155/105, Rx125/85)
40 Hang Power Cleans
30 Shoulder to OH
250m Run (Run together)
19Dec
HomeGrown CrossFit - CrossFit
A: Back Squat
Back squat 10-8-6-4-2
*Start at 60-70% and go up each set
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
3, 6, 9, 12, 15…
Pull-ups
Push Up
DB Double Arm OH Squat (R+45/25, Rx 35/15)
Rest 2min
Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
3, 6, 9, 12, 15…
Pendlay Rows
V-ups
18Dec
HomeGrown CrossFit - CrossFit
A: Squat Clean
Sq Clean – Work up to a heavy single, then 3×1 @ 80%
B: Metcon (Time)
18-15-12
Cluster (R+135/95, Rx 115/75)
Burpee Over Bar
Rest 2min
9-6-3
Cluster (R+155/105, Rx125/85)
Burpee Over Bar
Cluster=Sq Clean Thruster
16Dec
HomeGrown CrossFit - CrossFit
A: Metcon (4 Rounds for reps)
EMOM for 16min, 4 Rounds Max Reps or time
Minute 1: DB Back Squats (R+60/40, Rx 50/30)
Minute 2:DB Bench Presses
Minute 3: Handstand Hold
Minute 4: Pushups
B: Metcon (5 Rounds for reps)
EMOM for 15min, 5 Rounds
15 Russian Twists (R+20/14, Rx 16/12)
15 Sit-ups
15 Hollow Rocks
15Dec
HomeGrown CrossFit - CrossFit
A: Metcon (6 Rounds for reps)
E5MOM x 6
250m Run
8 Ring Rows
8 Alt Step Lunges Front Rack (R+115/75, Rx 95/65)
4 Power Snatches
*Add 2 Reps to each exercise, each round
14Dec
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds
10 Pendlay Rows
10 Weighted push ups
10 GHD Hip Extension
10 Glute Ham Raise
B: Metcon (No Measure)
For Quality:
3 Rounds
10 Hollow to Arch Swings
5 Hip to Rings
1-3 Muscle Ups or attempts
C: Metcon (Time)
250m Row/Run
500m Row/Run
750m Row/Run
1000m Row/Run
*Rest 1min b/t sets