CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×3 (build to heavy 3)) 5 second pause on first rep Metcon Metcon (AMRAP – Reps) 2 mins ME at each station for total reps with 30 second transition Cal Bike Empty BB thruster Burpee Cal Row WBSRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout (both partners must complete DU. Rest is you go I go) 50 DU (2:1) 50 Back squats (95/65) 50 Abmat sit ups 50 DU 50 Bar facing burpees 50 Push press (95/65) 50 DU 50 WBS (20/14) 50 T2B 50 DU 50 HSPU 50 Strict pull...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (7×1 with a 5 second pause ) Build to a heavy starting at 70% Metcon Metcon (AMRAP – Reps) 5×20 second at each before switching stations/10 second rest 30 second between exercises Bike Row Sled push Burpees to bumper DB snatch *all 20 seconds should be performed at...Read More
CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 80-85%) Metcon Metcon (Time) 4 individually timed rounds every 4th minute 15 DL (225/155) 15 high box jumps (30/24) *rounds should take athletes under 2 minutes. If they don’t please scale weight and box height appropriately. Record slowest roundRead More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch Every 30 seconds for 10 minutes 1 snatch (may be squat or power) *start at 70% and climb (no misses: technique>load) Metcon Metcon (Time) For Time 30 burpees 30 pull ups 30 burpees 30 C2BRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 80-85%) Metcon Metcon (Time) For time 800m run 21-15-9 Squat cleans (95/65) T2B 800m runRead More
CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here*Scale HSPU to 5 HRPU. *Scale...Read More
