CrossFit OwnIt – CrossFit Weightlifting 1 Squat clean + 2 front squats + 1 jerk E2mom For 10 rounds 1 squat clean 2 front squats 1 jerk * No misses (build to a heavy complex) Metcon Metcon (AMRAP – Reps) Immediately into @ min 20 7 min AMRAP Teams of 2 Burpee Box jump overs...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time 800 m run 80 DB snatch (50/35) 400 m run 40 Db c and j (alt every 5) (50/35) 300 m run 30 DB thruster (50/35) 200 m run 20 Devil Press (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Squat Clean (18 min EMOM) 18 min EMOM Start @ 65% and build. Weightlifting Bench Press (20 minute to find a heavy 3 ) Metcon Metcon (Time) 2 RNFT 25 second hollow hold 20 good mornings w/ barbell 30 second plankRead More
CrossFit OwnIt – CrossFit Weightlifting Establish a heavy complex for the day 3 Push press + 2 Push jerk + 1 Split jerk Metcon Metcon (AMRAP – Reps) 90 seconds on each (20 seconds transition time x 2 rounds) Burpee Box jump over (24/20) Cal Bike Shuttle sprints Cal Row Air SquatsRead More
CrossFit OwnIt – CrossFit Weightlifting Strict press (3-3-3-3-3) Build to a heavy 3 for the day Metcon Metcon (Time) 2RFT 100 DU 30 T2B 20 STO (135/95)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Min 0-10 800m run + AMRAP WBS (20/14) *Score = WBS reps Min 10-15 rest Metcon Metcon (Weight) Min 15-25 Establish 1RM snatch *Score = LBS Min 25-30 Rest Metcon Metcon (Time) Min 30 800m run (attempt to match or beat first 800m run) *Score =...Read More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 1 power snatch every minute on the minute for 15 mins. Start @ 60% and build from there. Weightlifting Snatch Grip Deadlift (5×4 @ 100% of 1RM snatch. ) Metcon Metcon (Time) 2 RNFT 300m farmers carry 20 second arch body hold 30 v-ups or...Read More
