CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD (you go I go) 3 rounds 3 min ME WBS (20/14) 3 min ME Devil press (50/35) 3 min ME bar MU *Rest 1 minRead More
CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5×2 @ 75%) Technique > load Metcon Metcon (Time) For Time 400 m run 15 snatches (135/95) 400 m run 10 snatches (155/105) 400 m run 5 snatches (185/135) 400 m run Percentages: 60/70/80Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (Front Squats 6×2 @ 80 %) 4 second pause on 1st rep only Metcon Metcon (Time) For time 100 DU (2:1) 50 air squats 100 DU 50 air squats 100 DU 50 air squatsRead More
CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×3 @ 80-85% ) Metcon Metcon (Time) For time Buy in: 40/30 Cal bike or row 4 rounds 22 DB snatch (50/35) 16 T2B 10 Strict HSPURead More
CrossFit OwnIt – CrossFit Weightlifting Deadlift 5 @ 60% 5 @ 70% 3 @ 75% 3 @ 80% 3 @ 85% 1-1-1 *Build to 1RM *Technique over load. Be safe y’all Metcon Metcon (AMRAP – Reps) For total reps 3 min AMRAP Lateral burpees over the bar 1 min rest 3 min AMRAP Power cleans...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 9 thrusters (95/65) 9 C2B 400 m run 12 thrusters 12 C2B 400 m run 15 Thrusters 15 C2B 400 m run 18 Thrusters 18 C2B 400 m run 21 Thrusters 21 C2B 400 m runRead More
CrossFit OwnIt – CrossFit Weightlifting Clean (Build to a heavy double for the day) Weightlifting Mid-hang clean pull (5×4 @ 90% of 1RM clean ) Metcon Metcon (Time) 2 RNFT 200m farmers carry :20 second hollow hold 30 med-ball sit upsRead More
