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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 3 RFT 10 weave burpees 20 snatches (115/75) 10 weave burpees 20 c and j (115/75) 10 weave burpees 20 DL (115/75) Individuals 3RFT 5 lateral burpees 10 snatches (115/75 5 lateral burpees 10 c and j (115/75) 5 lateral burpees 10 DL (115/75)
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CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×3) *Work up to 85% Metcon Metcon (Time) For time 60 DB snatch (50/35) 50 WBS (20/14) 40 BJO (24/20)
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Thursday Warm-up 2 min cardio PT / LS / GM Downward dog 3 rounds of: 30 sec Good mornings with PVC 30 sec Side lunge 30 sec Superman hold 3 rounds for time: 400m run (a route that takes 1:30 to 2:00) 21 bent over row*...
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Wednesday Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec Inchworm + push-up 30 sec Mountain climbers 30 sec Hollow hold (scale: tuck) Alternating EMOM for 15 minutes: 1 – 3 wall walks 2 – 6 reverse...
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday: Warm-up 2 min cardio PT / LS / GM Calf stretch 3 rounds of: 30 sec Mountain climbers 30 sec Yoga push-ups 30 sec Air squats Annie 50-40-30-20-10 reps for time: Double-unders (scale: 50% reps) Sit-ups (scale: 50% reps) This should be a fast workout....
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CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
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CrossFit OwnIt – CrossFit Weightlifting Hang Clean (14 min EMOM) *Build in weight Weightlifting Push Jerk (5×2 @ 65% ) Metcon Metcon (Time) 2 rounds :30 second hollow hold :30 second arch body hold :30 wall-sit :30 sec plank 20 Russian twists (no weight)
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday: Warm-up 2 min cardio PT / LS / GM Downward dog 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg Singles 30 sec Right leg Singles 30 sec Alt leg Single-unders 30 sec DU...
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CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) 5 x 5-10 strict pull ups or ring rows Metcon Metcon (Time) 5 rounds for time of 18 WBS (20/14) 12 KB/DB DL (50/35)
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Thursday: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec RDL with PVC 30 sec Lunge steps 30 sec Inchworm with push-up AMRAP 8 minutes: 40 Weighted step-ups 40 Deadlift Metcon Metcon (Time) Then, test...
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