23Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In teams of 2. Split work as needed.
250m DB Farmer Carry (R+50/30, Rx 40/20)
100 Strict pull ups
100 Ab Mat Sit Ups
100 Alt Single Arm DB Snatches
100 DB Box Step Overs (R+24/20, Rx20/16″)
100 DB Thrusters
250m DB Farmer Carry
21Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Straight Through
20 Alternating DB Snatch
20 Calorie Row
20 Single Arm DB Overhead Squat
B: Back Squat
5×3 @ 90%
C: Metcon (3 Rounds for time)
Interval
3 Rounds
Run 400m
40 KB Swings (R+70/53, Rx 53/44)
30 Single Arm KB Overhead Squat
(15/side)
Rest 1:00
20Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
100m single arm DB OH Carry (something kind of heavy). Alt arms as needed.
then 100m single arm DB walking lunges, alt arms as needed.
Stretch: Pigeon Pose 1:00/side
B: Squat Snatch
Warm Up
4×2 @ 60-70%
With pause at knee
Drop and reset
Then
4×1 @ 85-90%
C: Metcon (4 Rounds for reps)
Interval
AMRAP 3:00 x 4
30 Supine bar rows
60 DU
Max Bar Muscle Ups in remaining time or Max Strict Pull Ups
Rest 2:00
19Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
5 Wall Walk
10 PVC Good mornings
10 OHS
B: Clean and Jerk
6×3 @ 75% of 1RM
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
Row 250m
15 Overhead Squats (R+115/75, Rx 95/65)
15 Toes to Bar
17Nov
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
In a Team of 2. One person Rows 400m the other person works though the following movements.
AMRAP 20min
10 S-Arm DB Power Snatch (5/side) R+50/35, Rx 45/25)
10 S-Arm DB Overhead Squats (5/side)
10 Turkish get up (5/side)
16Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Single Leg DB/KB DL (5/side)
20 Single Arm Bench DB Rows (10/side)
Row 200m
B: Push Press
4×3 @ 85%
C: Metcon (3 Rounds for reps)
Interval
AMRAP 5:00 x 3
20 Strict Handstand Push-Ups
20 DB Thrusters (R+50/35, Rx 45/25)
Max Calories on Rower or Bike in remaining time
Rest 1:00
Note: Record Max Calories