Workout of the day

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

HomeGrown CrossFit - CrossFit

A1: Bench Press

A1) Bench Press 10-8-6-4-2-4-6-8-10

*Record the set of 2

A2: Metcon (Weight)

Strict Pull-up (add wt) 10-8-6-4-2-4-6-8-10

B: Metcon (AMRAP - Rounds and Reps)

As a team of 2…

AMRAP 10min

10 Synchro Bar Facing Burpees Over Bar (over the same bar together)

15 Front Squats (R+135/95, Rx 115/75) (each person does 15 reps not at the same time)

HomeGrown CrossFit - CrossFit

A: Squat Snatch

Muscle Snatch 5-5-5

Hang Power Snatch 4-4-4

Power Snatch 3-3-3

Hang Snatch 2-2-2

Sq Snatch 1-1-1

*work up in wt with perfect form

B: Metcon (No Measure)

2 Rounds For Quality:

30 Hollow to Arch Swings

20 Hip to Rings

1-8 Muscle Ups or attempts

C: Metcon (Time)

500m Run

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

12 MU

15 Wall balls

9 MU

9 Wall balls

6 MU

500m Run