Archives for November 2017

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)

November 18, 2017 - No Comments!

11.18.17

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

November 17, 2017 - No Comments!

11.17.17

HomeGrown CrossFit - CrossFit

A: Metcon (8 Rounds for time)

E4MOM x 8

12 Burpees

14 One Arm DB OH Reverse Alt Step Lunges (R+80/60, Rx 50/30)

16 DB Alt DB Snatches

40 Double Unders (Sub 80 Singles +20 Attempts of DU)

B: Metcon (Calories)

8 Rounds

45Sec on/:45Sec off

Max Calorie Row or Bike

November 16, 2017 - No Comments!

11.16.17

HomeGrown CrossFit - CrossFit

A: Warm-up (No Measure)

4 Rounds

10 GHD Hip Extension

10 Ring Dips

10 Alt DB Renegade Rows

10 Strict HSPU or HSPU Progression

B: Metcon (5 Rounds for reps)

E3MOM for 5 Rounds

18/15 Calorie Row or Bike

10 Burpees

*Record Cal and Reps together

November 15, 2017 - No Comments!

11.15.17

HomeGrown CrossFit - CrossFit

A: Metcon (No Measure)

10 PVC pipe Passthroughs

5 Strict Toes to Bar

10 Hollow to Arch Swing

10 Glute Ham Raise

B: Split Jerk

Split Jerk 10×1

*Start at 70% of 1RM and work up

C: Metcon (Time)

3 Rounds

400m Run

12 Power Clean and Jerks (R+135/95, Rx 115/75)

November 14, 2017 - No Comments!

11.14.17

HomeGrown CrossFit - CrossFit

A: Hang Power Snatch

EMOM for 12min

1 Hang Power Snatch

*Stay in the 70-85% range of 1RM

B: Metcon (Time)

3 Rounds

21 Wallballs (R+20/14, Rx 16/12)

7 Hang Power Snatches (R+135/95, Rx 115/75)

2 Rope Climbs (Sub 6 Rope K2E)

November 13, 2017 - No Comments!

11.13.17

HomeGrown CrossFit - CrossFit

A: Back Squat

Pause Backsquat (3 sec hold at the bottom) 3×5

*Stay in the 75-85% range

B: Metcon (Time)

30-20-10

Front Rack Alt Forward Step Lunges (R+135/95, Rx 115/75)

Ring Rows

Rest 2min

30-20-10

Chest to Bar Pullups

Front Squats (R+155/105, Rx125/85)

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