CrossFit OwnIt – CrossFit Weightlifting Snatch high pull (4 sets x 4 reps @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP at recovery pace 25 crossover single unders 20 calorie bike or row 15 air squats (slow pace) 10 DB bench press (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Power clean and power jerk (4 sets x 3 reps @ 70% of power clean ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 14 T2B 10 bar facing burpees 6 shoulder to overhead (135/95) Metcon Metcon (Time) Run club at 4:30pm 400m warm up run E4MOM X...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 3 reps @ 83%) Metcon Metcon (Time) For time 100 DU (150 single unders) 80 WBS (20/14) 60 DU (100 single unders) 40 Alt DB snatch (50/35) 20 DU (50 single unders )Read More
CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM 2 reps touch and go *build to a heavy 2. Start @ 55% and build ) Weightlifting Push Press (5 sets x 4 reps @ 60% of clean and jerk ) Metcon Metcon (Time) 3 rounds 1 minute plank 10 strict toes to bar or...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Bike and row-athon!!! 8-10am MM/MF/FF 300/270/240 Calorie echo bike 200/180/160 Calorie row *every time teammate transitions on the rower, they must buy in with 5 burpees over the rower before rowing *split however team wants *must complete all calories on the bike before moving onto the row 30...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps between 80-85%) Metcon Metcon (Time) For time 21-15-9 Pull ups Deadlifts (185/135) HSPURead More
CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 1 rep @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 24 minute amrap @ easy conversational pace 10 calorie row or bike 20 steps walking lunge (no weight) 200m run 10 DB bench (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Split Jerk (1 rep @ 75% x 3 sets 1 rep @ 80% x 2 sets) Metcon Metcon (Time) For time (15 minute time cap) 50 lateral burpees over the bar 40 WBS (20/14) 30 STO (95/65) 20 front squats (95/65) 10 wall walks Metcon Metcon (Distance) Run club at...Read More
