CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (AMRAP – Reps) 24 minute Alt emom at easy pace 40 seconds on/20 seconds off for transition 12/10 calorie row 40 crossover single unders 12/10 calorie bike 1-2 rope climbsRead More
CrossFit OwnIt – CrossFit Weightlifting Deadlift (traditional deadlift with a :05 second descent each rep 4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 4 minutes on/1 minute off x 4 45/40/35 calorie row or bike buy in Max clean and jerk with remaining time (135/95) or...Read More
CrossFit OwnIt – CrossFit Weightlifting Deadlift (traditional deadlift with a :05 second descent each rep 4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 4 minutes on/1 minute off x 4 45/40/35 calorie row or bike buy in Max clean and jerk with remaining time (135/95) or...Read More
CrossFit OwnIt – CrossFit Weightlifting Behind the neck snatch grip push press (5 sets x 5 reps at RPE of 6) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 T2B 10 single DB squats (50/35) *hold DB however athlete wants 10 alt DB snatch (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 10 reps @ 60%) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Burpee box jump overs (24/20) 200m run after each setRead More
CrossFit OwnIt – CrossFit Weightlifting Low hang clean and jerk (12 minute EMOM 2 low hang clean + 1 jerk * build to 70-75% of clean and jerk ) Weightlifting Strict press (5 sets x 5 reps @ 70% of 2RM from 10/22. If you don’t have a 2RM, build to a moderate weight and...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 800m run (400m each you go I go) 75 ground to overhead (115/75) 100 burpees (other partner holds plank) 75 front rack lunges (115/75) 800m (400m each you go I go)Read More
