28Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
Straight Through
250m Run
10 DB Deadlift
10 DB Hang Cleans
10 DB Push Press
B: Back Squat
Work up to a heavy single over 90%
Then
4×3 @ 90%
C: Metcon (2 Rounds for time)
2 Rounds
20 DB Bench Press (R+50/35, Rx 40/25)
20 DB Front Sq
50′ Handstand Walk (Sub 5 wall walks)
27Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
1000m Row
2 Steady Rounds
Twisted Cross 1:00/side
10 Bent Over Barbell Rows (empty bar)
10 Bradford press
1-5 Ring MU or Strict pull ups
B: Metcon (3 Rounds for reps)
Interval
AMRAP 4:00 x 3
20 Double DB Ground to OH (R+50/35, Rx 40/25)
250m Run
Max Rope Climbs in remaining time
Rest 2:00
26Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
2 Steady Rounds
10 Wall Sq w/ hands overhead
10 Supermans
20 Alternating step Lunges (10/side)
B: Squat Snatch
6×3 @ 75-80%
C: Metcon (5 Rounds for distance)
Interval
AMRAP 2:00 x 5
12 Strict Handstand Push-Ups
Max Distance DB Front Rack walking Lunges (R+50/30, Rx 40/20) in remaining time
Rest 1:00
Note: Record Max Distance (meters)
24Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
In teams of 2. Split work as needed.
1000m Row
50 DU
50 Clean and Jerk (R+165/110, Rx145/85)
50 Wall Ball (R+20/14,Rx16/12)
50 Push ups
50 Front Sq
50 DU
1000m Row
*At the top of every 2min stop what you are doing and both partners perform 5 Burpees. When you are done the other partner will continue where you left off.
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