28Nov
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Reps)
E2MOM x 5
Max Set of Ring Muscle Ups or strict C2B pullups or pull ups
B: Snatch
7x (3 Position Power Snatch)
*Hips, Knees, Ground
*Start at 70% of 1RM
C: Metcon (AMRAP - Reps)
AMRAP 5min
Max Reps Squat Clean and Jerk (R+185/135, Rx155/115)
27Nov
HomeGrown CrossFit - CrossFit
A: Back Squat
Tempo Backsquat (53X1) 5×3
*Stay in the 70-80% range
B: Metcon (Time)
21-15-9
DB Man Makers (R+55/35, Rx 45/25)
Toes to Bar
*Man Makers =push up, left arm row, right arm row, sq clean thruster
25Nov
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
“The Fineman 51”
As a team of 2
AMRAP 25min
51 Burpees Over Partner
51 Double Unders
51 Pullups
51 Double Unders
51 Toes to Bar
51 Double Unders
51 Front Squats (R+95/65, Rx 75/55)
51 Double Unders
51 Wallballs
51 Double Unders
24Nov
HomeGrown CrossFit - CrossFit
A: Metcon (6 Rounds for reps)
E5MOM x 6
10 Deadlift (R+ 225/155, Rx 165/125)
10 HSPU
250m Run
*Increase DL and HSPU by 2 reps each round
B: Metcon (Calories)
5x 1:00 on/1:00 off
Max Calorie Row or Bike
23Nov
HomeGrown CrossFit - CrossFit
HOILDAY SCHEDULE
Happy Thanksgiving
All classes canceled
22Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 Alt DB Renegade Rows
15 Hollow Rocks
15 Arch Ups
B1: Bench Press
Bench Press 3×5
work up
B2: Metcon (Weight)
5x 5-7 Strict Weighted C2B Pullups
C: Metcon (Time)
2 Rounds
24 Shoulder to OH (R+135/95, Rx 115/75)
24 Barbell OH Lunges
24 Burpees Over Bar