CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 /...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×15 @ 55%. From rack) Speed squats Metcon Metcon (AMRAP – Reps) 5 min moderate pace bike 30 seconds rest 5 min moderate pace alternate between 10 KBS (53/35) 10 Goblet squats (53/35) 10 burpees 30 seconds rest 5 min moderate pace rowRead More
CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 reps @ 75%) Metcon Metcon (Time) 5x400m run (rest 1:1) record slowest round *athlete should speed up each round. Sub for 450 m rowRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 65-70%) Metcon Metcon (Time) 10 min Cap 30-20-10 DB Snatch 10-20-30 STO (95/65) Metcon Metcon (Weight) Min 10-17 Establish a heavy hang squat snatch for the dayRead More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 1 power snatch from the ground. *Start @ 65% and build Weightlifting Snatch Pull (5×4 @ 95% ) Metcon Metcon (Time) 2 rounds 10 Bent over rows 15 good mornings 20 Russian twistsRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×5 @ 70% across) Metcon Metcon (AMRAP – Reps) 2 rounds at moderate pace 2 min Bike 30 seconds of 2 minute shuttle run (2 lines and back) 30 seconds off 2 min Row 30 seconds off *utilize rest of class to stretch and roll outRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×6 @ 70-75%) *For speed *Athlete may pull from the floor if they choose. Metcon Metcon (Time) For time 55/45 Cal bike or row 55 Strict HSPU 800m runRead More
