18Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2 together complete the following. Perform the run together and split the work as needed
800m Run
45 Thrusters (R+95/65, Rx 75/55)
45 Ring Rows
45 Deadlifts (R+185/135, Rx155/115)
45 Push Ups
400m Run
45 Push Ups
45 Deadlifts
45 Ring Rows
45 Thrusters
800m Run
17Nov
HomeGrown CrossFit - CrossFit
A: Metcon (8 Rounds for time)
E4MOM x 8
12 Burpees
14 One Arm DB OH Reverse Alt Step Lunges (R+80/60, Rx 50/30)
16 DB Alt DB Snatches
40 Double Unders (Sub 80 Singles +20 Attempts of DU)
B: Metcon (Calories)
8 Rounds
45Sec on/:45Sec off
Max Calorie Row or Bike
16Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
4 Rounds
10 GHD Hip Extension
10 Ring Dips
10 Alt DB Renegade Rows
10 Strict HSPU or HSPU Progression
B: Metcon (5 Rounds for reps)
E3MOM for 5 Rounds
18/15 Calorie Row or Bike
10 Burpees
*Record Cal and Reps together
15Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
10 PVC pipe Passthroughs
5 Strict Toes to Bar
10 Hollow to Arch Swing
10 Glute Ham Raise
B: Split Jerk
Split Jerk 10×1
*Start at 70% of 1RM and work up
C: Metcon (Time)
3 Rounds
400m Run
12 Power Clean and Jerks (R+135/95, Rx 115/75)
14Nov
HomeGrown CrossFit - CrossFit
A: Hang Power Snatch
EMOM for 12min
1 Hang Power Snatch
*Stay in the 70-85% range of 1RM
B: Metcon (Time)
3 Rounds
21 Wallballs (R+20/14, Rx 16/12)
7 Hang Power Snatches (R+135/95, Rx 115/75)
2 Rope Climbs (Sub 6 Rope K2E)
13Nov
HomeGrown CrossFit - CrossFit
A: Back Squat
Pause Backsquat (3 sec hold at the bottom) 3×5
*Stay in the 75-85% range
B: Metcon (Time)
30-20-10
Front Rack Alt Forward Step Lunges (R+135/95, Rx 115/75)
Ring Rows
Rest 2min
30-20-10
Chest to Bar Pullups
Front Squats (R+155/105, Rx125/85)