03Jan
HomeGrown CrossFit - CrossFit
A.: Metcon (Time)
Teams of 2
Buy in : 120/100 Cal row/bike/ski
Then..
14-12-10-8-6-4-2
Power Cleans (R+135/95, Rx115/75)
Power Snatches
Pull ups
Toes to bar
*One person works at the time
02Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds For Quality
5 Tempo Ring Rows (3 sec down)
10 BB Front Rack Reverse Lunges
:20 Sec BB Front Squat Hold
B: Front Squat (Tempo)
On the 1:30 x 7 Sets:
1 Tempo Rep (Starting around 55% of 1 Rep Max and building)
Tempo:
* 10 Sec Negative
* No Pause in Bottom
* Full Speed Stand
Note: Record heaviest weight
C: Metcon (Time)
20min CAP
5 Rounds:
20/15 Calorie Row Bike Ski
10 Thrusters (R+115/75, Rx 95/65)
01Jan
HomeGrown CrossFit - CrossFit
A: Cluster (On The Minute x 10)
Sq Clean Thruster
25 Double Unders
1 Squat Clean Thruster
*build in wt.
B: Metcon (5 Rounds for reps)
Every Minute on the Minute for 25 Minutes: (5 Rounds)
Min 1: 12 DB Alt Step Forward Lunges (R+45/25, Rx 35/15)
Min 2: 12 Jump Sq with wall ball (R+20/14, Rx 16/12)
Min 3: Plank
Min 4: 4 Sandbag cleans over shoulder (R+150/100, Rx75/50)
Min 5: 12 push ups
29Dec
HomeGrown CrossFit - CrossFit
A: Back Squat (Wave)
20min Cap
% are off your 5RM Max or about 87% of 1RM
Back Squat Waves (Week #3)
Set 1: 6 Reps @ 74%
Set 2: 4 Reps @ 80%
Set 3: 2 Reps @ 86%
Set 4: 6 Reps @ 80%
Set 5: 4 Reps @ 86%
Set 6: 2 Reps @ 92%
Set 7: 6 Reps @ 86%
Set 8: 4 Reps @ 92%
Set 9: 2 Reps @ 98%
Note: Record Set 9, 2 reps @ 98%
B: Metcon (Time)
25min CAP
60 Double Unders
30 Burpees
60 Double Unders
30 Wallballs (R+20/14, Rx 16/12)
60 Double Unders
30 Deadlifts (R+ 225/155, Rx 165/125)
60 Double Unders
30 Wallballs
60 Double Unders
30 Burpees
27Dec
HomeGrown CrossFit - CrossFit
A.: Metcon (Time)
Teams of 2
1 mile Run
75 Burpees (to target)
50 Russian KBS (R+53/35, Rx44/26)
25 Man Makers (R+50/35,Rx45/25)
1 mile Run
*Split the work as needed
*Run together
26Dec
HomeGrown CrossFit - CrossFit
A: Front Squat (Tempo)
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
Note: Record Sets 7-9 @ 71%
B: Metcon (Time)
30-20-10:
Cal Row Bike Ski
DB Alt Box Step-Ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16)
Directly Into...
10-20-30:
Alt DB Snatches
Wallballs (R+20/14, Rx 16/12)
C: Metcon (3 Rounds for time)
Accumulate Totals
3:00 D-Ball/sandbag Hold
2:00 Hollow Hold
1:00 Ring Dip Support