26Jan
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
As a team of 2…
AMRAP 29min
3 Ring Muscle Ups (SUB 6 Strict Pull-ups or Ring Rows)
9 Deadlifts (R+315/205, Rx225/155)
27 Double Unders
4 Bar Muscle Ups (SUB 8 Strict Chest to Bar Pull-ups or Ring Rows)
8 DB Snatches (R+60/40, Rx 50/30)
32 DB OH Lunges or Lunges
*1 person working at a time, break it up however you like.
25Jan
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
3 Rounds with a partner
10 single leg hip bridge (10 each side)
10 partner leg raise/throw
10 Ring Row (Partner will place extra wt (plates) on chest if needed)
B: Metcon (Time)
1 Mile Run
24, 21, 18, 15, 12, 9, 6, 3
Ab Mat sit ups
HR Push ups
1 Mile Run
24Jan
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
As a team of 2. One person works at a time and split up work as needed. Together complete at total of 15FS, 12PC, 9S2OH, etc...
AMRAP 9min
15 Front Squats (R+185/125, Rx155/105)
12 Power Cleans
9 Shoulder to OH
Rest 3min
Metcon (AMRAP - Rounds and Reps)
AMRAP 6min
12 Front Squats (R+155/105, Rx125/85)
9 Power Cleans
6 Shoulder to OH
Rest 2min
Metcon (Time)
AMRAP 3min
9 Front Squats (R+125/85, Rx115/65)
6 Power Cleans
3 Shoulder to OH
17Jan
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2 together complete 8, 6, and 4 rounds of the following. Alternate rounds so partner A will complete Round 1, partner B rest, then partner B completes Round 2 and partner A rest...etc.
8 Rounds of:
7 Hang Power Snatch (R+115/75, Rx 95/65)
10 Box Jumps (R+24/20, Rx20/16″)
*Alternate rounds.
Then…
6 Rounds of:
5 Power Snatch (R+135/95, Rx 115/75)
10 Box Jumps
*Alternate rounds.
Then…
4 Rounds of:
3 Snatch (R+155/105, Rx125/85)
10 Box Jumps
*Alternate rounds.
16Jan
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
2 Rounds For Quality:
50 Hollow Rocks
50 Arch Ups
15 Snatch Grip Pendlay Rows
B: Back Squat
Back squat 5×3
*Stay in the 75-85% range
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
3, 6, 9, 12, 15...
Thruster (R+115/75, Rx 95/65)
1, 2, 3, 4, 5...
Muscle Ups (SUB 1 pull up + 1 Dip, 2pull ups +2 Dips, 3 Pull-ups + 3 Dips...)
15Jan
HomeGrown CrossFit - CrossFit
A: Clean Pull
Clean Pulls 7×3
*80, 85, 90, 95, 100, 105, 110% of 1RM Clean
Hang Clean
Hang Sq Clean 5×2
*Start at 70% and work up
Clean
Sq Clean 3×1
*Stay in the 80-100+% range
B: Metcon (4 Rounds for time)
E3MOM x 4
40 Double Unders (SUB 80 Singles +20 Attempts of DU)
25/20 Calorie Row/Bike
10 Burpees