CrossFit OwnIt – CrossFit weightlifting Front Squat (1 rep @ 85% x 8 sets ) Metcon Metcon (AMRAP – Reps) Partner (you go I go rounds) Every 90 seconds x 6 rounds each (12 rounds total) 10 deadlift (185/135) max burpee box jump over (24/20) with step down standard in remaining time of 90 second...Read More
CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8 sets x 1 rep @ 80%) Metcon Metcon (Time) Rope climb technique work Then 5 rounds NOT for time 200m farmers carry walk (50/35) 2-3 rope climbsRead More
CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (5 sets x 1 rep @ 110% of clean) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP 20/16 calorie bike or row max power cleans @ 75% *rest 3 minutes x 3 sets *bike/row should take 90 seconds at most *score = power cleans Metcon Metcon (Time)...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 150 crossover single unders 100 alt DB snatch (50/35) 150 crossover single unders 100 alt DB hang clean and jerk (50/35) 150 crossover single unders 100 OH DB lunge (alt arms every 10 reps) 150 crossover single undersRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 3 reps @ 81-86% range ) Metcon Metcon (Time) For time 50/42 calorie row or bike 40 T2B 30 deadlift (205/145) 20 bar MU 10 jerks (205/145)Read More