CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Min 0-15 15 min AMRAP 40 Air squats 300m run 20 T2B 10 BBJO (24/20) Metcon Metcon (Weight) Rest 5 mins Min 20-30 Establish heavy jerk from rack (may be push jerk or split jerk)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 ) 10 second pause on first rep. Build to a heavy set of 2 Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 18 WBS (20/14) 36 DU (2:1) 18 Hang DB C&J (50/35) (9 each arm)Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×3 build to a heavy 3 for the day) Metcon Metcon (Time) 3-6-9-12-9-6-3 Hang power snatch (95/65) Strict HSPURead More
CrossFit OwnIt – CrossFit Weightlifting Push Press (5×2 @ 90-93%) Metcon Metcon (Time) For time 1000m row or 50 cal bike (coaches choice) 50 thrusters (45/35) 30 pull upsRead More
CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 min EMOM) 1 Power clean every minute on the minute. Build to a heavy for the day. Start @ 60% and build from there. Weightlifting Push Jerk (5×2 @ 75-80%) Metcon Metcon (No Measure) 3 RNFT 40 Second wall-sit 30 Sit-ups 20 Good mornings w/ barbellRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 5 rounds of: 100 DU (150 single unders) 20 Power snatch (115/75) 10 Bar MU (2:1 pull-up variation)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×3 (build to heavy 3)) 5 second pause on first rep Metcon Metcon (AMRAP – Reps) 2 mins ME at each station for total reps with 30 second transition Cal Bike Empty BB thruster Burpee Cal Row WBSRead More
