CrossFit OwnIt – CrossFit Metcon Metcon (Time) Sunday wod: Complete for QUALITY: 25 Overhead squats 25 Snatch (full squat) 25 Clean (full squat) 25 Split Jerk Use a PVC, broomstick, or dowel. If you have access to a barbell you can use it, but do not add weight. Then, walk, run, bike, or swim for...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Wod for tomorrow: AMRAP 20 minutes: 50 Weighted step-ups 200 ft bear crawl 50 Dead bugs Then, accumulate 2 minutes in the bottom of the squat. For the weighted step-ups: find a sturdy box, step, or bench. Something just below knee height is ideal,...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds for time: 400m run (a route that takes 1:30 to 2:00) 21 bent over row* 15 straight leg deadlifts or good mornings (use your odd object, a broomstick, or a barbell if you have one) 9 V-ups (scale: tuck-ups) *Use any odd object you can find...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Home wod for tomorrow: Death by burpees On the minute for as many minutes as possible: Minute 1: 1 burpee Minute 2: 2 burpees Minute 3: 3 burpees Continue adding 1 rep each round until you cannot complete the required number of reps within the minute Then, accumulate:...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 75%) Metcon Metcon (Time) E4MOMx 6 rounds 400 m run Record slowest round *Hold faster pace from previous week Metcon Metcon (Time) For those that would like to stay active at home: 5 rounds for time: 5 Handstand wall walks (scale: inchworm + push-up) 20 Jumping...Read More
CrossFit OwnIt – Hi-C Metcon Metcon (Time) For those that would like to stay active at home: 50-40-30-20-10 Air squats Sit ups DU (2:1 DU) * for those that don’t have a jump rope sub high knees or lateral jumps over a line.Read More
CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 75% or increase by 5-10 lbs from last week) Metcon Metcon (Time) Teams of 2:(18 min cap) 150 WBS (20/14) 100 BJO (24/20) 50 C2B pull upsRead More
CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (16 min EMOM) *Start @ 60% and build Weightlifting Snatch Balance (5×2 @ 70% of 1RM Snatch) Metcon Metcon (Time) 3-2 rounds 10 Alt DB renegade row per arm :20 second arch body hold 30 OH lunges w/ empty barbellRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time teams of 2 3 rounds of 21 Power snatches (135/95) 31 lateral burpees bar 1 round of 31 Bar Mu 3 rounds of 21 c and J (135/95) 31 lateral burpees over bar 1 round of 31 ring MURead More
