CrossFit OwnIt – CrossFit Metcon Metcon (Time) 8 Rounds for time 400m Run 12 Bar facing burpees 8 HSPU *Scale HSPU to standing 2-DB push press. Take this workout at 70-75% effort and move with a moderate and controlled heart rate.Read More
CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a heavy single for the day 7-5-3-1-1-1) Test week. This week we will be finding a one rep max strict press, front squat, and deadlift Metcon CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders...Read More
CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 1:15 for 10 sets 2 Touch and go squat cleans + 1 Jerk *Start at 60% of clean and jerk and build to a heavy) Clean grip RDL (5×5 @ 100% of clean) Metcon (Time) 2 Rounds 10 Strict pull ups/elevated ring rows 15 Barbell bicep...Read More
CrossFit OwnIt – CrossFit Metcon (Time) For time 50 wall balls (20/14) 50 2 DB power clean and jerks (50/35) 50 Single arm Alt devils press (50/35) 40 Bar MU 40 HSPU (HRPU) 40 Synchro air squats 30 Burpee DL (50/35) 30 C2B 30 Alt DB snatch (50/35) 20 Wall balls (20/14) 20 2 DB...Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 75%) Metcon Metcon (Time) 5RFT 18 BJO (step down standard) (24/20) 10-8-6-4-2 Snatch *snatch can be power or squat Percentages: 65/70/75/80/85 *RX weights: 115/75; 135/95; 155/105; 175/115; 185/125 *max two misses or go down in weight. Don’t let ego get in the way of weights you...Read More
CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×10 ) *Start at 65% and build each set Metcon Metcon (Time) 6 individual rounds E3MOM 10 hang power cleans (115/75) 10 C2B pull ups 10 STO (115/75) *athlete should focus on quality movement over speed. There is plenty of time to recover so please slow down movement and...Read More
CrossFit OwnIt – CrossFit Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here Metcon Metcon (Time) Run club at 4:30 pm 600m...Read More
CrossFit OwnIt – CrossFit Weightlifting Strict press (10 Singles @ 90-95%) *Work anywhere in this range based on feel Metcon Metcon (Time) 6 Rounds for time 40 DU/70 SU 10 Single arm DB Thrusters (50/35) *Alternate arms each roundRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×2 @ 93%) This is the last week of this strength cycle. We will be retesting next week and moving into lighter barbell cycle, keeping our strength numbers up through a weekly back squat cycle and moving into conditioning and weekly open style workouts. Today is an example...Read More
