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CrossFit OwnIt – CrossFit Weightlifting Bench Press (6×3 @ 70%) Metcon Metcon (AMRAP – Reps) 16 min alt EMOM 8 Push jerks (135/95) or 60% 12/10 Cal row 10-12 T2B/Knee raises 12/10 Cal bike
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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 week
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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/...
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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...
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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)
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CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 15 min AMRAP 55 Box jumps 55 Lunges 55 T2B 55 Cal row or bike
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CrossFit OwnIt – Hi-C Metcon Metcon (Time) 3 RFT 400m run 27 WBS 21 DL 15 DB STO
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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)
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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...
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CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (14 min EMOM) 2 Hang squat snatches *Start @ 60% and build. Weightlifting Bench Press (5×2 @ 85%) Weightlifting Snatch Pull (5×3 @ 95% of 1RM snatch) Metcon Metcon (Time) 2-3 rounds 200m farmers carry 10 ring dips or 15 push ups :20 second hollow hold 20...
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