15Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 GHD Hip Extension
10 Glute Ham Raise
10 Half Kneelin DB Strict Press (10 each side)
B: Metcon (No Measure)
Max Set of HSPU (SUB on box or DB Strict Press)
Then…
E2MOM x5
40-50% of Max Set
*You should only be kipping HSPU if you can do strict HSPU.
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 16min
25/20 Calorie Row
10 Burpee Box Jump Overs (R+&Rx no step)
10 DB Power Clean and Jerks (R+45/25, Rx 35/15)
14Feb
HomeGrown CrossFit - CrossFit
A1: Front Squat
Front Squat – 4×4 @ 75%
A2: Metcon (No Measure)
Pullups
Accumulate 30-50 Pullups
*Pick from box assisted, strict or strict weighted
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 8min
30 Double Unders or Single Unders
20 KB Swings (R+53/35, Rx44/26)
10 Wallballs (R+20/14, Rx 16/12
13Feb
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat – Work up to a heavy 5, then 2×5@80%
B: Metcon (5 Rounds for time)
E3MOM x 5
250m Run
10 Pendlay Rows (R+115/75, Rx 95/65)
10 Bar Facing Burpees (R+&Rx no step)
12Feb
HomeGrown CrossFit - CrossFit
A: Clean and Jerk
E2MOM x 10
(1 Hang Sq Clean + 1 Sq Clean + Split Jerk)
*Stay in the 70-80% range
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 7min
Climb the ladder…
3, 6, 9, 12, 15…
Power Snatch (R+115/75, Rx 95/65)
Bar Muscle Up (SUB C2B pull up)
10Feb
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
EMOM 12min
1- 50ft HS Walk or 2-3 Wall Walks or 100ft Bear Crawl
2- 10 Pistol or Pistol Progressions
3- 10 Hollow to Arch Swings
B: Metcon (Time)
As a team of 2. One person works at a time, split work as needed. For Time:
27-21-15-9
Thruster (R+115/75, Rx 95/65)
Ring Row
Then…
45 Power Clean and Jerks (R+115/75, Rx 95/65)
09Feb
HomeGrown CrossFit - CrossFit
A: Front Squat
5x (1 Pause Front Squat + 1 and 1/4 Front Squat + 1 Front Squat)
*Start at 70% of 1RM FS and build
*3sec hold at bottom of pause
B: Metcon (Time)
4 Rounds
8 Deadlifts (R+ 225/155, Rx 165/125)
14 DB Alt Snatches (R+55/35, Rx 45/25)
250m Run
C: Metcon (No Measure)
Accumulate 3:00 in an L-Sit
Accumulate 3:00 in a HS Hold
Accumulate 3:00 Hanging from Bar or Rings