CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (7 sets 1 Power snatch + 1 Squat snatch @ 70% across ) Metcon Metcon (Time) 4 Rounds for time with a partner (you go I go) 60 DU 40 Alt DB C&J (50/35) 20 Calorie row or bike Metcon Metcon (Time) Run club at 4:30pm 800m warm...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 5 sets of 2 mins on/1 min off BFB *for total reps. Step over is permitted for Rx. Be efficient and attemptto be consistent in footwork and score each round. Weightlifting Squat Clean (Until minute 30 with running clock. Establish 1RM squat clean)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner (for time) 5 rounds 200m run 50 Synchro air squats 4 rounds 100 DU 30 Toes to bar 3 rounds 200m run 50 OH lunge (95/65)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish 1 RM 7-5-3-2-1-1-1 *Build to a heavy for the day without compromising form. Think about elbows up, tall chest, and knees out. ) Metcon Metcon (Time) For time (10 minute cap) 45/35 Calorie row 30 Squat clean thrusters (95/65) 15 Bar MU (2:1 pull up variation)Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch (8 Sets: 1 Power snatch + 1 Squat snatch All sets across @ 65%) Metcon Metcon (Time) 5 Individually timed rounds E3MOM *each as fast as possible 20 Box jumps overs (24/20) 20 Alt DB snatch (50/35) *Athlete may bound if they are proficient and confident intheir bounding ability....Read More
CrossFit OwnIt – CrossFit Weightlifting Deadlift (1RM DL 5-4-3–2-1 Start at 65% and build to a heavy for the day technique>load. Do NOT push past a properly braced and neutral spine ) Metcon Metcon (Time) For Time 3 rounds 10 power cleans (135/95) 15 T2B Immediately into… 2 rounds 20 2DB hang power cleans (50/35)...Read More
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
