CrossFit OwnIt – CrossFit Weightlifting Front Squat (30 min to establish a 1RM Front squat) Recommended: 5 @ 60% 3 @ 70% 2 @ 80% 1 @ 85% 1-1-1 Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2: 10 min AMRAP 6 Burpees 9 WBS (20/14) *Must alt rounds with partner. Must tag in...Read More
CrossFit OwnIt – CrossFit Weightlifting Clean complex (5x @ 70% of 1 RM C&J) 1 Clean 1 Low hang clean 1 High hang clean 1 Push jerk Metcon Metcon (Time) For time 3-6-9-12-15 HPC (135/95) 40 DU (3:1) (Before AND after each set of HPC)Read More
CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4×5 @ 70% of 1 RM snatch) We will be finding 1RM front squat wednesday. *If athlete lacks mobility/ROM in the over head squat, work with a empty barbell or PVC pipe to a target (box or medball) Metcon Metcon (Time) 3 RFT 15 C2B Pull Ups 30...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (Last day of Front squat cycle. 6×2 @ 80%%) Maxing out next week Metcon Metcon (AMRAP – Reps) 4 rounds (1 min at each exercise w/ 20 seconds rest between stations) Bike Sled push (1 line = 1 rep) Row BurpeesRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD for time (teams of 2) 25 min cut off 100 Single arm hang DB C&J (50/35) 100 Box jump over (24/20) 100 Dead-lifts (225/155) 100 HSPU 100 Pull-ups *Alternate every 5 reps per arm on hang DB C&JRead More
CrossFit OwnIt – CrossFit Weightlifting Strict press (3×3 @ 90%) Metcon Metcon (Time) For time 80 Bar Facing Burpees 1 mile run (2k row for injured athletes that cannot run) *Let’s see who shows up for this oneRead More
