Archives for November 2017

November 30, 2017 - No Comments!

11.30.17

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

3 Rounds For Quality:

Accumulate 1:00 of each…

Plank

HS Hold

Hang chin over bar

B: Metcon (No Measure)

3 Rounds

10 GHD Hip Extension

10 Glute Ham Raise

10 Pendlay Rows

C: Metcon (8 Rounds for time)

8x 100m Run

Rest 1min

November 29, 2017 - No Comments!

11.29.17

HomeGrown CrossFit - CrossFit

A: Shoulder Press

5x (3 Shoulder Press + 3 Push Press)

*Start at 70% of 1RM Shoulder Press

*Max Reps Push Press on final set

B: Metcon (4 Rounds for reps)

EMOM 16min

1- 21/18 Calorie Bike/Row

2- 12-15 Burpee Box Over

3- 15-18 Ab mat Situps

4- Rest

*Perform in any order

November 28, 2017 - No Comments!

11.28.17

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Reps)

E2MOM x 5

Max Set of Ring Muscle Ups or strict C2B pullups or pull ups

B: Snatch

7x (3 Position Power Snatch)

*Hips, Knees, Ground

*Start at 70% of 1RM

C: Metcon (AMRAP - Reps)

AMRAP 5min

Max Reps Squat Clean and Jerk (R+185/135, Rx155/115)

November 27, 2017 - No Comments!

11.27.17

HomeGrown CrossFit - CrossFit

A: Back Squat

Tempo Backsquat (53X1) 5×3

*Stay in the 70-80% range

B: Metcon (Time)

21-15-9

DB Man Makers (R+55/35, Rx 45/25)

Toes to Bar

*Man Makers =push up, left arm row, right arm row, sq clean thruster

November 25, 2017 - No Comments!

11.25.17

HomeGrown CrossFit - CrossFit

A: Metcon (AMRAP - Rounds and Reps)

“The Fineman 51”

As a team of 2

AMRAP 25min

51 Burpees Over Partner

51 Double Unders

51 Pullups

51 Double Unders

51 Toes to Bar

51 Double Unders

51 Front Squats (R+95/65, Rx 75/55)

51 Double Unders

51 Wallballs

51 Double Unders

November 24, 2017 - No Comments!

11.24.17

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

November 22, 2017 - No Comments!

11.22.17

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

November 21, 2017 - No Comments!

11.21.17

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

November 20, 2017 - No Comments!

11.20.17

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)

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