CrossFit OwnIt – CrossFit Metcon Metcon (Time) Fun week before starting some fun progressions next week. Overall volume and loading will be lighter this week. Partner workout. Must switch every minute. You go I go, only one partner working at a time 100/80 cal row or bike 100 WBS (20/14) 50 strict pull ups/ or...Read More
CrossFit OwnIt – CrossFit Weightlifting 2 Hang power clean + 1 Push press 12 Minute EMOM all sets @ 70% of push press Weightlifting RDL (5×4 @ 100% of clean) Metcon Metcon (Time) 3 Rounds :30 Second handstand hold on wall or :45 second plank 10 Seated barbell strict press 15 Barbell bent over row...Read More
CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (24 Minutes to establish new 1RM) Metcon Metcon (Time) For time 9-6-3-6-9 Power clean (185/135) or 70% of power clean SHSPU or 2:1 push upsRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×3 @ 70%) Metcon Metcon (AMRAP – Reps) Seated box jumps 4×5 Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP One partner holds plank while other partner accumulates mac calories on bike or rowerRead More
CrossFit OwnIt – CrossFit Weightlifting Snatch (24 Minutes to establish a 1RM) *Start at 60% and build on feel. *no more attempts after 3 failed lifts Metcon Metcon (AMRAP – Reps) 14 Minute alt EMOM 3-7 Devil’s press (50/35) 7-14 Unbroken T2B Metcon Metcon (Time) Run club at 4:30 No intervals today *40 Minute easy...Read More
CrossFit OwnIt – CrossFit Skill Pull-up/ MU progression Pull-up COI Week 1 – Pull-up progression PART 1 2 rounds for quality: 15 sec Hollow hold (scale: knees bent) 15 sec Arch hold 10 Kipping swings, feet together 10 Ring rows 5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, scale...Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat 20 mins to establish a heavy back squat for the day 7-5-3-2-1-1-1 *start at 65% and build based on feel Metcon Metcon (Time) 3RFT 60 DU (90 single under) 40 sit ups 20 DB snatch (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 1 Power snatch + 1 Hang squat snatch *Start @ 65% and build to 75-80% of power snatch Weightlifting Drop Snatch (5×2 @ 55-60% of snatch) Metcon Metcon (Time) 12 Minute amrap 15 2-DB bicep curls 20 Hollow body rocks or :20 second hold 30...Read More
CrossFit OwnIt – CrossFit Weightlifting Metcon (Time) Hurricane Ian relief partner workout For time Buy in: 900m run together + 40 synchro toes to bar into 4 rounds of: 9 Clean and jerks (155/105) 28 DU each 22 Synchro bar facing burpees Workout meaning: 900 and 40- 940 mb in pressure when Ian hit Cat...Read More
