CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout (you go I go) For time 3 rounds 21 Power cleans (155/105) 15 2-DB push press 9 Bar muscle ups 2 rounds 40 Toes to bar 30 Devils press (50/35) 1 round 1k row/50 calorie bike 200 DU (300 SU)Read More
CrossFit OwnIt – CrossFit Weightlifting Power position clean (Build to a heavy power position clean for the day ) Metcon Metcon (AMRAP – Reps) For total reps 5 minute window Max cals on bike or rower 1 minute rest 4 minute window Max empty barbell thrusters (45/35) 1 minute rest 3 minute window Max back...Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch (3 reps @ 65% 3 reps @ 68% 2 reps @ 70% X 3 sets (all of it)) Metcon Metcon (Time) 4RFT with partner (you go I go) 200 m run together 30 T2B 20 devils press (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM 2 Power snatches @ 70% (across) Focus on technique. Do not go above 70%) Weightlifting Drop Snatch (5×3 @ 50% of 1RM snatch) Metcon Metcon (Time) 3 rounds :45 high to low plank 20 barbell bicep curl 15 1 DB tricep extensionRead More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 20 minute AMRAP 50 Synchro sit ups 40 KBS (53/35) 30 Hang power cleans (115/75) 20 Bar MU/c2b/pull upsRead More
CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps (aiming for more than two weeks ago)) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP Teams of 2 @ moderate pace -you go I go 40 cal bike or row 30 box step ups (no weight) 20 empty bb thrusters (45/33)...Read More