15Dec
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave)
WAVE #1
Set 1: 6 Reps 70%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
2 Minutes Rest
WAVE #2
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 88%
2 Minutes Rest
WAVE #3
Set 7: 6 Reps 82%
Set 8: 4 Reps 88%
Set 9: 2 Reps 94%
Note: The "WAVE Percentage" is from last week's heavy 5-Rep.
Record Set 9: 2 Rep @ 94%
B: Metcon (Time)
2 Rounds
50 Wallballs (R+20/14, Rx 16/12)
40/30 Cal Row Bike Ski
30 Toes to Bar
20 Alt DB Snatches (R+60/40, Rx 50/30)
13Dec
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
Teams of 2
For Time:
100 m Prowler Push (R+&Rx: Men 4x45/Women 2x45)
80 KBS (R+53/35, Rx 44/26)
100 Wall Ball (R+20/14, Rx16/12)
80 Ab mat sit ups
100 Double unders (Sub 200 Singles)
80 Goblet Squats (R+53/35, Rx 44/26)
100 m Prowler Push
*One person works at the time.
12Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Rounds for Quality
10 Cossack Squats
10 DB/KB Waiter Squats (5 Reps Each Side)
B: Front Squat (Tempo)
On the Minute x 9:
1 Tempo Front Squat
Build from last week. Same tempo, with higher percentages.
Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand
Record heaviest weight
C: Metcon (Time)
1000m Run Row Bike Ski
15 Chest to Bar Pull-Ups,
2 Deadlifts (R+ 315/205, Rx225/155)
1000m Run Row Bike Ski
15 Chest to Bar Pull-Ups,
4 Deadlifts
1000m Run Row Bike Ski
15 Chest to Bar Pull-Ups
6 Deadlifts
1000m Run Row Bike Ski
15 Chest to Bar Pull-Ups
8 Deadlifts
1000m Run Row Bike Ski
15 Chest to Bar Pull-Ups
10 Deadlifts
TIME CAP: 35 min
11Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
:30 Seconds Front Plank Hold
:30 Seconds Overhead Squat Hold with pvc
:30 Seconds Superman Hold
B: Power Snatch (Complex)
On the 1:30 x 5 Sets:
1 "3-Pause" Power Snatch
1 Power Snatch
1st Pause (2 Seconds): Just Below Knee Level
2nd Pause (2 Seconds): Jumping Position (Pockets)
3rd Pause (2 Seconds): Catch Position
Record heaviest complex
C: Metcon (Time)
3 Rounds
800m Run
21/15 Calorie Row Bike Ski
then
5 Rounds
7 Thrusters (R+75/55, Rx 65/45)
7 Pull-ups
7 Burpees
10Dec
HomeGrown CrossFit - CrossFit
A: Bench Press
Build to Heavy Set of 5
B: Metcon (3 Rounds for reps)
AMRAP 3:
9/6 Calorie Row Bike Ski
12 Power Snatches (R+95/65, Rx 75/55)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Row Bike Ski
8 Power Snatches (R+115/75, Rx 95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Row Bike Ski
4 Power Snatches (R+135/95, Rx 115/75)
09Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Strict Gymnastics Skill
No measure (in any order)
0:00 - 5:00
Handstand Floater Practice
5:00 - 10:00
3 Strict Chest to Bar Pull-ups
3 Strict Handstand Push-ups
10:00 - 15:00
5 Strict Toes to Bar
10 Pausing GHD Hip Extensions (pause 3 sec at top)
15:00 - 20:00
3 Inchworms
3 Pausing Ring Rows (pause 3 sec at top)
*Really really really focus on QUALITY
B: Metcon (Time)
3 Rounds
400m Run
10 Power Cleans (R+155/105, Rx125/85)
500m Row or Ski
10 Push Jerks