24Nov
HomeGrown CrossFit - CrossFit
A: Metcon (6 Rounds for reps)
E5MOM x 6
10 Deadlift (R+ 225/155, Rx 165/125)
10 HSPU
250m Run
*Increase DL and HSPU by 2 reps each round
B: Metcon (Calories)
5x 1:00 on/1:00 off
Max Calorie Row or Bike
23Nov
HomeGrown CrossFit - CrossFit
HOILDAY SCHEDULE
Happy Thanksgiving
All classes canceled
22Nov
HomeGrown CrossFit - CrossFit
A: Warm-up (No Measure)
3 Rounds
10 Alt DB Renegade Rows
15 Hollow Rocks
15 Arch Ups
B1: Bench Press
Bench Press 3×5
work up
B2: Metcon (Weight)
5x 5-7 Strict Weighted C2B Pullups
C: Metcon (Time)
2 Rounds
24 Shoulder to OH (R+135/95, Rx 115/75)
24 Barbell OH Lunges
24 Burpees Over Bar
21Nov
HomeGrown CrossFit - CrossFit
A: Back Squat
Backsquat 3×5
*Stay in the 75-85% range
B: Metcon (Time)
5 Rounds
250m Run
21 KB Swings (R+70/53, Rx 53/44)
12 Toes to Bar
20Nov
HomeGrown CrossFit - CrossFit
A: Clean and Jerk
EMOM 12
1 Sq Clean and Split Jerk
*Stay in the 75-90% range of 1RM
B: Metcon (AMRAP - Reps)
AMRAP 5min
Go up by three reps
3, 6, 9, 12, 15…
Hang Power Snatch (R+115/75, Rx 95/65)
OH Squat
Rest 5min
Wherever you left off from the 1st workout start and make your way back down by three reps
AMRAP 5min
Hang Power Snatch (R+115/75, Rx 95/65)
OH Squat
(Example: 12, 9 ,6, 3)
18Nov
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
As a team of 2 together complete the following. Perform the run together and split the work as needed
800m Run
45 Thrusters (R+95/65, Rx 75/55)
45 Ring Rows
45 Deadlifts (R+185/135, Rx155/115)
45 Push Ups
400m Run
45 Push Ups
45 Deadlifts
45 Ring Rows
45 Thrusters
800m Run