CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 with a 3 second pause @ the bottom) Build to a heavy double Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 12 Push ups 9 DL (135/95) 6 Hang power clean and jerks (135/95)Read More
CrossFit OwnIt – CrossFit Weightlifting 14 min EMOM 1 power snatch *Start @ 70% and go up based on feel Metcon Metcon (Time) For time 30 cal row or bike 30 front squats (135/95) 30 strict HSPU 30 hpc (135/95)Read More
CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (you go I go) 3 rounds of 30 BFB 20 DL (185/135) 10 bar Mu (2:1 pull up variation) 3 rounds of 30 WBS (20/14) 20 squat snatches (95/65) 10 bar MURead More
CrossFit OwnIt – CrossFit Weightlifting 18 minutes to find a heavy complex of 1 push jerk + 1 split jerk from the ground (1 Push jerk + 1 Split jerk ) Metcon Metcon (Time) 2 rounds of: 400m run 30 DB snatches (50/35) 20 High box jumps (30/24) 10 Clean and jerks (185/135) or 70%Read More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 min EMOM) 2 power snatches (start at 60% and go up in weight based on feel technique> load) Metcon Metcon (AMRAP – Rounds and Reps) 10 min amrap 10 burpees 7 1 arm hang Db c and j (7 each arm)Read More
