CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (AMRAP – Reps) 3 minute amrap teams of 2 25 wall ball shots each (20/14) Max calories on row or bike with remaining time (you go I go) rest 1 minute x 4 sets Metcon Metcon (Time) Run club...Read More
CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps across RPE of “6” Not too heavy) Metcon Metcon (AMRAP – Rounds and Reps) 11 Minute AMRAP 100m run 11 burpeesRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 10 reps @ 60% This is a strength block. 5 weeks of focusing on getting stronger without too many technical lifts. ) Metcon Metcon (Time) 6 rounds for time 12 box jump overs (24/20) 8 T2B 4 deadlifts (225/155)Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 1:15 x 10 sets 1 power snatch from floor + 1 hang power snatch + 1 power position snatch *build to 65-70% of snatch ) Weightlifting Pause snatch grip DL (5 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds 200m OH plate...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 1 round 100 calorie row or bike 75 toes to bar 50 thrusters (115/75) 75 C2B 100 calorie row or bikeRead More
CrossFit OwnIt – CrossFit Weightlifting Clean (5 singles at 75% ) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 power cleans (135/95) wall facing HSPURead More
CrossFit OwnIt – CrossFit Weightlifting Split Jerk (4 sets x 3 reps @ 60% ) Metcon Box Jumps (4 sets x 3 reps @ a challenging height ) Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 15 minute AMRAP teams of 2 50 calorie row or bike (other teammate must hold front rack with...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (90% for 3 sets only)) Metcon Metcon (AMRAP – Reps) E3MOM X 5 sets 2 minutes window of work/1 minute of rest 30 Alt hang DB clean and jerk (50/35) max burpees to...Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch (Build to a single at 90%) Weightlifting Snatch Pull (3×3 @ 95% of snatch) Metcon Metcon (Time) 4 RFT 50 DU/75 single unders 15 deadlifts (155/105) 15 T2BRead More
