CrossFit OwnIt – CrossFit Weightlifting Bench Press (5×3 @ 80%) Metcon Metcon (Time) For time 75/60 cal row or bike 60 empty bb thrusters 45 lateral burpees over the barRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 80%) Metcon Metcon (Time) For time 1 round 800m run 20 Pull-ups 2 rounds 400m run 10 C2B pull-ups 3 rounds 200m run 5 Bar MURead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 80%) Metcon Metcon (Time) For Time 30 Db c and j (15 each arm)(50/35) 30 T2B 40 alt Db box step ups (50/35) 30 T2B 50 DB snatch (50/35)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) On a running clock 15 min alt emom 45 sec on/ 15 sec off Bike Burpees Row Weightlifting Deadlift Min 20-40 Establish 1 RM DL Form > load *this # will be used for 6 week DL cycleRead More
CrossFit OwnIt – CrossFit Weightlifting Power Clean (20 min to build to a heavy for the day. ) Weightlifting Tall cleans (3×7 (start with empty barbell and build) Metcon Metcon (Time) 2 rounds :30 second wall sit 20 med ball sit ups 10 bent over rowsRead More
CrossFit OwnIt – CrossFit Weightlifting Bench Press (5×4 @ 70% or build to a heavy 4) Metcon Metcon (AMRAP – Reps) Teams of 2 (you go i go) 5 min cal bike 5 min cal row 5 min bbjo *for total repsRead More
