CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 4 Box jumps + 2 Power snatches @ 65-70% Metcon Metcon (AMRAP – Reps) In teams of 2: Every 4 minutes x 5 rounds 20 Burpees to a bumper Remaining time max calories on bike or rowerRead More
CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 Minute alt EMOM 7 RDL 14 2 – DB bicep curls Metcon Metcon (Time) For time 100 DU 800m run 60 cal row or bike 400m runRead More
CrossFit OwnIt – CrossFit Weightlifting Power Clean (14 Minute alt EMOM) 6 Lateral burpees over the bar 3 Power clean + jerks @ 65-70% Metcon Metcon (Time) For time 12 Minute cap 110 WBS (20/14) *Every break complete 10 T2BRead More
CrossFit OwnIt – CrossFit Weightlifting Low hang snatch (14 Minute EMOM) 1 Low hang snatch. Build in weight. Start @ 60% Weightlifting Strict press (5×3 ) 3 seconds on the way up, 3 second decent on the way down. *light loading Metcon Metcon (Time) 2 rounds 1 Minute plank 10 Bent over row w/ barbell...Read More
CrossFit OwnIt – CrossFit Metcon CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the...Read More
CrossFit OwnIt – CrossFit Weightlifting Push Jerk (15 Minutes to establish a heavy 3 push jerk ) *From rack Metcon Metcon (AMRAP – Reps) E5MOM x 4 rounds with a partner 400m run Max calories on rower or bike with remaining time. *Both athletes must run together, but can switch on rower or bike how...Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 65%) Metcon Metcon (AMRAP – Reps) 5 Individually timed rounds every 4 minutes In a 2 minute window: 12 Thrusters (95/65) 8 Lateral burpees over the bar Max DU/SU with remaining time. *Rest 2 minutes Score = DU/SURead More
