02Jan
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
5 Wall Walk
10 PVC Good mornings
10 PVC OHS
B: Snatch (Snatch Squat)
4×5 @ 65-70%
C: Metcon (Time)
4 Rounds
20 Alt Pistols
15 Deadlift (R+ 225/155, Rx 165/125)
10 Strict Handstand Push Ups
Rest :60
29Dec
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
In Teams of two one person works at a time. Split work as needed.
AMRAP 35 Minutes
40 DB Alt Snatch (R+50/35, Rx 40/25)
40 DB S-Arm Overhead Step Lunge
40 Push Ups
40 Pass one DB to partner sit-ups
400m DB Farmers Carry
*for the Farmers Carry both partners go but only one holds DB at a time.
28Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
coaches warm-up
B: Metcon (10 Rounds for weight)
Clean Complex
1 Power Clean
1 Push Jerk
1 Front Squat
1 Hang Squat Clean
1 Split Jerk
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
You can build throughout sets
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 Minutes
20 Wallballs (R+20/14, Rx 16/12)
20 Ring Dips
20 Box Jumps (R+24/20, Rx20/16)
27Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
12 Inch worms in place w/ push up
24 Hollow Rocks
24 Air Squats
B: Metcon (12 Rounds for reps)
EMOM for 12 Minutes
Choose a set number of Strict Handstand Push Ups and complete that on the minute
C: Metcon (Time)
10 Squat Cleans (R+185/135, Rx155/115)
500m Run
8 Squat Cleans
400m Run
6 Squat Cleans
300m Run
4 Squat Cleans
200m Run
2 Squat Cleans
100m Run
26Dec
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1 Steady Round
Run 400m
20 DB S-Leg DL (10/side)
20 DB bent over rows
10 DB OHS
B: Back Squat
Find a new 5RM
C: Metcon (Time)
30 DB Box Step ups (R+45/25, Rx 35/15), (R+24/20, Rx20/16)
40 V-ups
40 Overhead Squats (R+165/110, Rx145/85)
30 DB Box Step ups
22Dec
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In teams of 2. Alt reps every one rep. Complete the following
4 Rounds
1000m Run (together)
40 Wall Ball to partner
20 Toes to Bar (Partner stays hanging on bar)
20 Tire Flips to partner