CrossFit OwnIt – CrossFit Weightlifting Mid hang snatch (Weight) 2 reps @ 70% 2 reps @ 73% 2 reps @ 75% 2 reps @ 78% x 3 sets Metcon Metcon (Time) For time 40-30-20-10 Alt DB snatch (50/35) 12 burpee pull ups (after each set) Metcon Metcon (Time) Run club at 4:30pm 400 m warm...Read More
CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereWorkout will be individual tomorrow not...Read More
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