By

Siteplicity
CrossFit OwnIt – Hi-C Metcon Metcon (Time) 3 RFT 18 Single DB box step overs 400m run 18 KB DL
Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 30 min alt EMOM 40/20 Cal Row 150 m run Cal Bike *use this as an active recovery day. 1RM snatch on Wednesday. Stay after and coach will lead some stretches and mobility work 🙂
Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (Find a heavy front squat in 22 minutes ) Rep scheme: 7-5-3-2-1-1-1 Metcon Metcon (Time) For time 30 Burpee box jump overs (24/20) 60 Empty barbell thrusters (45/35) 90 DU (2:1)
Read More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch 3 reps @ 60% 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 2 reps @ 80% x 2 sets *20-25 minutes to complete. Percentages based off of 1RM power snatch. Weightlifting Snatch Balance (4×3 @ 75-80% of 1RM snatch) *From the rack. Focus on...
Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 5 rounds 20 Cal row, bike or ski 20 T2B 2 rounds 75 synchro air squats 30 push Jerks (135/95)
Read More
CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 min EMOM) Min 0-4 1 @ 70-75% Min 4-8 1 @ 75-85% Min 8-12 1 @ 85-90% Metcon Metcon (AMRAP – Reps) In 12 min Window 1100 m run (one loop) 30 Alt hang DB c and j (50/35) ME burpees with remaining time *score =...
Read More
CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds 12 DL 12 DB STO 48 DU
Read More
CrossFit OwnIt – Hi-C Metcon Metcon (Time) 7 individually timed rounds 10/7 cal Bike 14 DB Snatch 10 burpees
Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch (12 min EMOM) Min 0-4 1 Snatch @ 70-75% Min 4-8 1 Snatch @ 75-85% Min 8-12 1 Snatch @ 85-95% *Work up to a heavy single but do not exceed 95% Metcon Metcon (Time) For time 80 DU (2:1) 40 Single DB/KB box step ups (50/35) 80 DU...
Read More
CrossFit OwnIt – Hi-C Metcon Metcon (Time) For time 1000m run (1 loop) 25 Thrusters 95/65) 600m run 20 Thrusters 200m run 15 Thrusters
Read More
1 242 243 244 245 246 455