CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 25 min alt emom 13/11 cal Row 11 Burpees 12/10 cal bike 11 DL 40 DU/60 SU *Or add one rep from last weekRead More
CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk (12 min EMOM) *start @ 60% and build. Weightlifting Clean Pull (5×3 @ 95% of 1RM) Weightlifting Behind the neck push press (5×3 @ 80% of 1RM push press) Metcon (Time) 2 rounds 20 Alt leg v-ups :45 second wall-sit 15 Bent over row w/...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD @ min 0 For Time 40 c and J (135/95) or 55% 40 pull ups 30 c and J (185/135) or 65% 30 C2B 20 c and j (225/155) or 75% 20 BMU For Time @ min 20 150 WBS *top of every minute including first...Read More
CrossFit OwnIt – CrossFit Weightlifting Push Jerk (6×2 @ 70%) Metcon Metcon (Time) Team of 2 For time (18 min cap) 80 Burpee box jump over (24/20) 100 Cal row or bike 120 DU each (150 SU each)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2@ 70% ) 3-5 second pause at bottom of squat. Metcon Metcon (AMRAP – Reps) 5 min AMRAP 3-6-9-12-15… Power Cleans (135/95) or 50-60% of power clean max Burpees Rest 3 mins and repeat (attempt to pace and maintain same score for both AMRAPs)Read More
CrossFit OwnIt – CrossFit Skill Toes-To-Bar 20 minutes. *Progression of arch to hollow on floor, lat pull downs with band, arch to hollow on rig, knee raises, knees to elbow, and finally toes to bar. Work on efficiency of movement staying tight in both arch and hollow with neutral head. Metcon Metcon (Time) 4 RFT...Read More