CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 2 rounds 30 power cleans (135/95) 30 front squats (135/95) 30 deadlifts (135/95) 2 rounds 30 synchro burpees 30 front rack lunges (135/95) 30 toes to bar 2 rounds 20 bar MU 20 synchro v ups 2 rounds 20 C2B 20 STO (135/95)Read More
CrossFit OwnIt – CrossFit Skill Rope Climb Week 5 1 round: 30 second hang from pull-up bar with strict knee raises 20 second hang from rope (scale up: strict pull-ups on rope) 5 Rope ground-to-stands 5 Box drill – āSā or āJā method + stand Then, 10 minute practice: Hang from rope + strict knee...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP (partner) 50 single under cross overs/50 DU/75 single unders (each partner) 25 v ups 50 thrusters (95/65) 25 lateral burpees over the bar 50 clusters (95/65) 25 calorie row or bike 50 hang power cleans 25 devils press (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Push Press (Build to a heavy 3 without going to failure ) Metcon Metcon (Time) Helen OR Helena (athletes choice) 12 minute time cap Helen: 3 RFT 400m run 21 KBS (53/35) 12 pull ups OR Helena 3 RFT 400m run 12 bar MU 21 Alt DB snatch (50/35)Read More