CrossFit OwnIt – CrossFit Weightlifting Power clean and jerk (15 Minute EMOM Build to a heavy for the day *start at 50% and build ) Weightlifting RDL (5 sets x 4 reps @ 90% of clean max) Metcon Metcon (Time) 3 rounds 100m OH plate walk 15 2-DB bicep curls 20 2-DB Alt seated shoulder...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 12-11-10-9-8-7-6-5-4-3-2-1 Power cleans (135/95) Lateral burpees over the bar 2 rounds 50 back rack lunges (135/95) 150 DU (300 SU) 1 round 2k row/100 calorie bike 100 push upsRead More
CrossFit OwnIt – CrossFit Weightlifting Push Press (3 @ 65% 3 @ 68% 2 @ 70% x 2 sets (70% x 2 sets only) *use c and j as baseline ) Metcon Metcon (Time) 3RFT 500 m run (30/25 cals) 40 sit ups 30 alt DB snatch (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Squat Clean (7 sets x 2 reps @ 80-85%) Metcon Metcon (Time) For time @ min 0 45 WBS (20/14) 15 STO (185/135) or 70% @ min 8 45 WBS (20/14) 15 wall walksRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (9 reps @ 85-90% Break up however you want) Metcon Metcon (Time) For Time 18 min cut off Teams of 2 30 seconds on/30 seconds off 50 cal row or bike 100 pull ups 50 cal row or bike 100 1 DB box step ups (24/20) (50/35) 50...Read More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 touch and go power snatches *start at 55% and build ) Weightlifting Strict press (5 sets x 5 reps @ 70%) Metcon Metcon (Time) 3 rounds 20 Barbell good mornings 15 barbell bicep curls 20 bent over rowRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time teams of 2 5 rounds 15 DL (135/95) 12 HPC 9 synchro HRPU 3 Rounds 30 cal bike or row 20 HSPU 10 Bar MU 1 round 100 synchro sit ups 50 synchro burpeesRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time 400 m run 15-12-9-6 Push Jerk (115/75) T2B 400 m run 6-9-12-15 Front Squat (115/75) Pull ups 400 m runRead More
