HomeGrown CrossFit - CrossFit

A: Shoulder Press

5x (3 Shoulder Press + 3 Push Press)

*Start at 70% of 1RM Shoulder Press

Push Press

*Max Reps Push Press on final set

*Changes reps in Wodify from 1 to the amount you did

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2 together complete the following with one person working at a time

AMRAP 15min

60 Double Unders (SUB 120 Singles +30 Attempts of DU)

30 Barbell Front Rack Forward Step Lunges (R+115/75, Rx 95/65)

30 Deficit Pushups (use 25lb plates)

HomeGrown CrossFit - CrossFit

A: Snatch Pull

Snatch Pulls 7×3

*80, 85, 90, 95, 100, 105, 110% of 1RM Snatch

Hang Snatch

Hang Sq Snatch 5×2

*Start at 70% and work up

Snatch

Sq Snatch 3×1

*Stay in the 80-100+% range

B: Metcon (No Measure)

Full TABATA (8 Rounds) for each movement. Complete in any order.

Chin over the pull up Bar Holds

Rest 1min

GHD Hip Extension

Rest 1min

DB Alt Renegade Rows (R+45/25, Rx 35/15)

HomeGrown CrossFit - CrossFit

A: Back Squat

Max Reps Bodyweight Back squat in 5:00

*Scale weight as needed

*change to reps in wodify from 1 to how many you did

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10min

10 Clean and Jerks (R+155/105, Rx125/85)

10 Toes to Bar (SUB Knee to Elbow or Hanging Knee Raises)

10 Strict HSPU (SUB HSPU from box or DB Shoulder Press)

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2. together complete the following with one person working at a time.

3 Rounds of:

30 KB Swings (R+70/53, Rx 53/44)

20 Wall balls (R+20/14, Rx 16/12)

10 Burpee Box Overs (R+ 36/30, Rx30/24″)

HomeGrown CrossFit - CrossFit

A: Front Squat

Front Squat 4×4

*Stay in the 70-80%

*Max Reps on final set

B: Metcon (Time)

21-15-9 Power Cleans (R+135/95, Rx 115/75)

12-9-6 R+ Ring MU (SUB Chest to Bar Pull-up or pull ups)

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

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…

*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

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)

HomeGrown CrossFit - CrossFit

HOILDAY SCHEDULE

HAPPY NEW YEAR GYM CLOSED

HomeGrown CrossFit - CrossFit

A: Metcon (Time)

As a team of 2…For Time:

*Mixed Pair will do Synchro Deadlifts with their own bars