10Oct
HomeGrown CrossFit - CrossFit
A: Metcon (No Measure)
5 Rounds
6-8 each arm Heavy DB/KB Rows
5-7 Strict HSPU
B: Metcon (AMRAP - Reps)
8min to find a 3RM Thruster
Rest 4min
Against an 8min clock, climb the ladder…
3, 6, 9, 12, 15…
Thruster (R+135/95, Rx 115/75)
Toes to Bar
*put your 3RM thruster in notes
09Oct
HomeGrown CrossFit - CrossFit
A: Snatch (Find 1RM Sq Snatch)
Clean and Jerk (Find 1RM Sq Clean and Split Jerk)
*you will have up to 40min, you may split the time for your lifts however you like. 20mins each is just a suggestion.
B: Metcon (Time)
3 Rounds:
50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
100m KB/DBFarmer’s Carry (KB R+53/35, Rx44/26)(DB R+50/35, Rx45/30)
07Oct
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
As a team of 2…
AMRAP 12 min
24 DB Snatches (R+45/25, Rx 35/15)
12 Box Jump Overs (R+30/24,Rx24/20″)
*For each round, one athlete does all the db snatches while the other does all the box jump overs. Then, switch!
Rest 6 minutes
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
9 Deadlifts (R+155/105, Rx125/85)
7 Hang Power Cleans
5 Shoulder to OH
*Each athlete will complete an entire round before switching
06Oct
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
R+ 10 Ring Muscle Ups, 30 Chest to Bar Pull-ups
20 Front Squats (R+155/105, Rx125/85)
30 Bar Facing Burpees
20 Front Squats
R+ 10 Ring Muscle Ups, 30 Chest to Bar Pull-ups
B: Metcon (No Measure)
4 Rounds
12 Kneeling Single Arm DB Press (12 each arm)
20 GHD Sit-ups
C: 2k Row (Time)
Max Effort 2k Row
05Oct
HomeGrown CrossFit - CrossFit
A: Metcon (Time)
3000m Row
300 Double-Unders 100 DU (Scale 600 Singles or 5 min of singles)
2.5K Run
04Oct
HomeGrown CrossFit - CrossFit
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 15 min
36 Lateral Hurdle Jumps (R+ Tall green hurdle, Rx smaller green hurdle)
24 Wallballs (R+20/14, Rx 16/12)
12 Power Snatch (R+115/75, Rx 95/65)
B: Metcon (No Measure)
5 Rounds
10 Good Mornings
5-10 Ring Dips
10 Barbell Rollouts