11Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 DB S-Leg DL(5/side)
10 S-Arm Thruster (5/side)
10 DB sit ups
B: Squat Clean
4×5 @ 70-75%
C: Metcon (3 Rounds for time)
Interval
For Time
3 Rounds
21 Power Snatch (R+75/55, Rx 65/45)
21 Supine Bar Rows
400m Run
Rest 2:00
Snatch and Rows sets SHOULD BE UNBROKEN
10Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round (Empty Barbell)
5 Good Mornings
5 Snatch grip behind the head press
5 OHS
5 Snatch Balance
B: Metcon (Weight)
Snatch Complex
1 Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
Every :90 for 9 Minutes
2 Rep @ 75%+ of 1RM
You can build throughout sets
C: Metcon (3 Rounds for time)
Interval
For Time
3 Rounds
50 Wallballs (R+20/14, Rx 16/12)
50/40 Calorie Row or Bike
Rest 2:00
09Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 DB alt renegade rows (5/side)
10 DB bent over rows neutral grip (5/side)
10 Alt DB Step Reverse OH Lunges (5/side)
B: Push Jerk
5×4 @ 75%
C: Metcon (4 Rounds for time)
Interval
Every 3min for 12min (4 Rounds)
2 Rope Climbs (SUB 4 Rope K2E)
16 Alt DB Squat Snatch (R+50/35, Rx 40/25)
Rest Remainder
08Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm-up
B: Metcon (6 Rounds for time)
400 Row x 6
Rest 1:00
C: Metcon (No Measure)
4 Rounds
5-4-3-2-1
Strict HSPU w/ two 45lb plate Deficit
Box Jumps (R+36/30, Rx30/24)
Rest 1min
07Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
Run 500m
10 Jumping Squats w/ bar on back
100ft Bear Crawl (wallball wall to pull-up bar and back)
B: Back Squat
5×5 @ 90% 5RM
C: Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
05Jan
HomeGrown CrossFit - CrossFit
C: Metcon (Time)
In Teams of two one person works at a time. Split work as needed.
10 Burpees over partner
20 Supine Bar Rows
30 KBS (R+70/53, Rx 53/44)
40 Box Jump Overs (R+30/24,Rx24/20)
50 T2B
40 Box Jump Overs
30 KBS
20 Supine Bar Rows
10 Burpees over partner
100 Cal on rower or bike