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 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 – 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