23Dec
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
As a team of 2, split work as needed
AMRAP 25min
60 Double Unders
40 Calorie Row/Bike
20 Power Snatches (R+95/65, Rx 75/55)
10 Tire Flips
22Dec
HomeGrown CrossFit - CrossFit
A: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
(Rx95/65, Scaled 75/55)
B: Metcon (No Measure)
EMOM 12min
Minute 1: 30-sec L-Sit Hold on pull up bar or rings
Minute 2: 30-sec Plank Hold
Minute 3: 10 Hollow Body Rocks
21Dec
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
4 Rounds
15 Reverse Snow Angel (light wt.)
10 GHD Hip Extension
10 GHD Glute Ham Raise
B: Metcon (No Measure)
3 Rounds For Quality:
15 Hollow to Arch Swings
10 Hip to Rings
1-5 Muscle Ups or attempts
C1: Metcon (Time)
15 Calories Row/Bike
30 Calories Row/Bike
45 Calories Row/Bike
30 Calories Row/Bike
15 Calories Row/Bike
*Rest 1min
20Dec
HomeGrown CrossFit - CrossFit
A: Split Jerk
Split Jerk 7×1
*Start at 70% and work up
B: Metcon (AMRAP - Rounds and Reps)
As a team of 2. One person works at a time, except the run, break up work as needed:
AMRAP 16min
50 Deadlifts (R+155/105, Rx125/85)
40 Hang Power Cleans
30 Shoulder to OH
250m Run (Run together)
19Dec
HomeGrown CrossFit - CrossFit
A: Back Squat
Back squat 10-8-6-4-2
*Start at 60-70% and go up each set
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10min
3, 6, 9, 12, 15…
Pull-ups
Push Up
DB Double Arm OH Squat (R+45/25, Rx 35/15)
Rest 2min
Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
3, 6, 9, 12, 15…
Pendlay Rows
V-ups
18Dec
HomeGrown CrossFit - CrossFit
A: Squat Clean
Sq Clean – Work up to a heavy single, then 3×1 @ 80%
B: Metcon (Time)
18-15-12
Cluster (R+135/95, Rx 115/75)
Burpee Over Bar
Rest 2min
9-6-3
Cluster (R+155/105, Rx125/85)
Burpee Over Bar
Cluster=Sq Clean Thruster