CrossFit OwnIt – CrossFit Weightlifting 1 power clean + 1 hang squat clean + 1 front squat (Build to a heavy complex) 15 min EMOM Weightlifting Split Jerk (1×1 (build to a heavy for the day)) Metcon Metcon (Time) 2 RNFT :45 sec plank 30 goodmornings w/ empty barbell 25 Russian twist w/ med ballRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 7 rounds of 10 HPC (135/95) 10 lateral burpees over bar 10 strict HSPU 5 rounds of 7 BMU 7 cleans (225/155) *power or squatRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Min 0-18 For Time 50 cals on Bike or rower (Coaches choice) 50 empty barbell thrusters 50 DB snatch 50 Air squats 50 Push ups Metcon Metcon (Weight) Min 18-30 Establish heavy snatch complex for day 1 squat snatch 1 hang squat snatch 1 OHSRead More
CrossFit OwnIt – CrossFit Weightlifting Strict press (6×2) Find a heavy double for the day Metcon Metcon (Time) For Time 15-12-9-6-3 STO from floor (185/135) High box Jumps (30/24) *weight should not exceed 70% of 1RM STO (this means 1RM should be 275/175)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds of 20 DB/KB DL (50/35) 400 m run 20 T2B Directly into 3 rounds of 20 DB FS/KB (50/35) 400 m run 10 strict HSPURead More
CrossFit OwnIt – CrossFit Weightlifting 18 min EMOM (Build to a heavy foe the day) 1 power snatch + 1 OHS Weightlifting Snatch Pull (5×4 @ 95% of 1RM snatch) Metcon Metcon (Time) 2 RNFT 200m farmers walk :20 second wall sit 30 med ball sit upsRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×8 speed squats) Build to heavy set of 8 Sets should be completed in 25-30 seconds Metcon Metcon (AMRAP – Reps) 2 rounds 2 min ME row 30 seconds rest 2 min burpees 30 seconds rest 2 mins bike 30 seconds rest 2 mins DU 30 seconds restRead More
