CrossFit OwnIt – CrossFit Weightlifting Push Press (3-3-3-3) Heavy 3 for the day. Establish strong lockout at the top. Metcon Metcon (AMRAP – Reps) 5 individual rounds: 90 seconds Burpee to target 90 seconds rest *record total repsRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (5-5-3-3-3-1-1-1-1) Metcon Metcon (Time) 3 rounds for time 400 m run 12 squat snatches (135/95) 9 BMURead More
CrossFit OwnIt – CrossFit Weightlifting 15 min EMOM 1 snatch *Start @ 60% and build to a heavy for the day. Weightlifting Snatch grip RDL (5×4 @ 95% of 1RM snatch ) Metcon Metcon (Time) 2 RNFT 300m farmers carry 20 t2b or variation :30 sec wallsitRead More
CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Metcon Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 65 lb /45lb 10 bar-facing burpees* *May step over bar on...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 30 min alt emom 35 on/25 off sustainable effort Cal Row Burpees Cal Bike DU or DU Practice Air squats *This is prep for Open WOD 1 that will be programmed on FridayRead More
CrossFit OwnIt – CrossFit Weightlifting Push Press (4-4-4-4) Find a heavy 4 for the day. *Technique over load. Good/strong lockout. Metcon Metcon (Time) For time 20-15-10-5 DL (75/55) HPC (75/55) Thruster (75/55)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 RFT 400m run 20 OH single arm DB lunge (50/35) (10 each arm) 20 Single DB box step ups (alternating legs) (50/35)Read More
