19Nov
HomeGrown CrossFit - CrossFit
A: Metcon (5 Rounds for time)
On the 2:00 x 5 Sets:
9 Overhead Squats (R+115/75, Rx 95/65)
6-9 CTB Pull-Ups
*Take OHS barbell from the floor
B: Metcon (3 Rounds for calories)
3 Rounds
Every 4min
45m Shuttle Runs (0 to 15m back, then 0 to 30m back, then 0 to 45m back)
5 DB Man Makers (push up, row R, row L, sq clean thruster) (R+50/35, Rx 40/25)
Max Calorie Row Bike Ski
Rest 2min Between Rounds.
*recorded max cals
18Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
3:00 Row, Bike or Ski
Between sets, 20 GHD Sit-Ups or Ab mat sit ups
*In every 3:00 interval, the aim is to gradually increase our speed.
Minute 1 - Light Pace
Minute 2 - Moderate Pace
Minute 3 - Moderate/Fast Pace
B: Push Jerk
On the 2:00 x 5 Sets:
3 Push Jerks
*Barbell taken from the rack.
Aim is to build to heavy.
Record heaviest triple
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
15 Push Jerks (R+115/75, Rx 95/65)
30 Air Squats
60 Double Unders
17Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Row, Bike or Ski
5 Rounds, Not for Score:
1:00 - Light Pace
:40s - Moderate Pace
:20s - Fast Pace
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 16'
12 Hang Power Cleans (R+155/105, Rx125/85)
12 Burpee Box Jump Overs (R+24/20, Rx20/16)
12 Push Jerks
12 Bar Muscle-ups
15Nov
HomeGrown CrossFit - CrossFit
A. : Metcon (Time)
Teams of 2
1 mile Run
60 Toes to bar
60 Hang Power Cleans (R+95/65, Rx75/55)
60 Burpees
60 Push Presses (R+95/65, Rx75/55)
800 m Run
60 Push Presses
60 Burpees
60 Hang Power Cleans
60 Toes to bar
400 m Run
*One person works at the time.
*Run together
14Nov
HomeGrown CrossFit - CrossFit
A: Muscle Snatch (Technique)
On the Minute x 5:
3-Position Muscle Snatch (hi hang, knee, floor)
3 Overhead Squats
Record heaviest Muscle Snatch complex
B: Metcon (Weight)
On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch
*build up if possible
Record heaviest complex
C: Metcon (Time)
25' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25)
3-6-9-12-15-18-21: Strict Pull-ups
* (25' =wall ball wall to post in the center of room)
13Nov
HomeGrown CrossFit - CrossFit
A: Front Squat
5 Sets, rest as needed:
1 Pausing Front Squat*
1 Front Squat
*(3) Pauses:
- 1sec at Parallel
- 1sec at Bottom
- 1sec at Parallel
Record heaviest set
B: Metcon (Time)
Teams of 2, AMRAP 25min
20 Front Squats (R+115/75, Rx 95/65)
10 Burpee Box Jump Overs (R+24/20, Rx20/16)
20 Supine Bar Rows
250m Heavy Object Run together pass object as needed
*One person works at a time. Split work as needed. Heavy Object could be anything (Keg, sandbag, KB, DB, your partner, plate)