CrossFit OwnIt – CrossFit Metcon Metcon (Time) Min 0-18 For Time 50 cals on Bike or rower (Coaches choice) 50 empty barbell thrusters 50 DB snatch 50 Air squats 50 Push ups Metcon Metcon (Weight) Min 18-30 Establish heavy snatch complex for day 1 squat snatch 1 hang squat snatch 1 OHSRead More
CrossFit OwnIt – CrossFit Weightlifting Strict press (6×2) Find a heavy double for the day Metcon Metcon (Time) For Time 15-12-9-6-3 STO from floor (185/135) High box Jumps (30/24) *weight should not exceed 70% of 1RM STO (this means 1RM should be 275/175)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds of 20 DB/KB DL (50/35) 400 m run 20 T2B Directly into 3 rounds of 20 DB FS/KB (50/35) 400 m run 10 strict HSPURead More
CrossFit OwnIt – CrossFit Weightlifting 18 min EMOM (Build to a heavy foe the day) 1 power snatch + 1 OHS Weightlifting Snatch Pull (5×4 @ 95% of 1RM snatch) Metcon Metcon (Time) 2 RNFT 200m farmers walk :20 second wall sit 30 med ball sit upsRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×8 speed squats) Build to heavy set of 8 Sets should be completed in 25-30 seconds Metcon Metcon (AMRAP – Reps) 2 rounds 2 min ME row 30 seconds rest 2 min burpees 30 seconds rest 2 mins bike 30 seconds rest 2 mins DU 30 seconds restRead More
CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (6×2 @ 75-80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 30 WBS (20/14) 10 Bar MU *Scale to 20 C2B or pull up variationRead More
