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)
11Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In teams of 4
1-10 ladder of DB Thrusters (R+55/35, Rx 45/25) and KBS (R+53/35, Rx44/26)
P1 does 1 KBS
P2 does 1 DBT
P3 does 1 KBS
P4 does 1 DBT
Only one person can work at a time and the wt must never be put down or the team will have to start at rep 1. Then:
P1 does 2 KBS
P2 does 2 DBT
P3 does 2 KBS
P4 does 2 DBT
continue until team reaches 10 reps. Then if you where KBS you switch to DBT and if you where DBT switch to KBS and do the whole thing again
10Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
4 Rounds
10 Pendlay Rows
10 Ring Push ups with external rotation at the top
10 GHD Situps
50ft HS Walk or 3-5 Wall Walks
B: Metcon (5 Rounds for time)
E2MOM for 5 Rounds
12-15 Burpees To Plate (R+men & women 45lb plate, Rx men & women 25lb plate)
15 V-ups (arm and legs must be straight and touch your toes)
09Nov
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
4 Rounds
15 GHD Hip Extension
15 Ring Dips
15 Good Mornings (you pick wt.)
15 Barbell Rollouts
1-5 MU or C2B pull ups (work on MU progressions)
B: Metcon (Calories)
15 Rounds
30Sec on/:30Sec off
Max Calorie Row or Bike
08Nov
HomeGrown CrossFit - CrossFit
A1: Push Jerk
5x (2 Push Jerk + 1 Split Jerk)
*Start at 70% of 1RM Push Jerk
A2: Metcon (Weight)
5x 5-7 Strict C2B Pullups (weighted)
B: Metcon (Time)
21-15-9
Toes to Bar
OH Squats (R+115/75, Rx 95/65)
Burpees Over Bar
Rest 2min
9-6-3
Toes to Bar
OH Squats (R+135/95, Rx 115/75)
Burpees Over Bar