CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Tabata (1 min rest between movements) 8 rounds of each 20 seconds on/10 seconds off – do all 8 rounds before moving to next movement. Score = total reps Cal Row BBJO (24/20) Lunges Hand Release Push Ups Cal Bike Sit Ups Air squatsRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 ) *Build to a heavy but manageable set of 10 *Build in weight each set Metcon Metcon (Time) For time 50 Cal row or bike 50 Snatches (75/55)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 Sets of AMRAP -2 reps @ 83%) Metcon Metcon (AMRAP – Reps) 2 Rounds 3 Minutes of ME burpees to a 6 inch target Rest 1 minute 3 Minutes of ME T2B Rest 1 minute *Score = total repsRead More
CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 1 Power clean w/ a 2 second pause in the receiving position. *Start @ 60% and build. Weightlifting Split position strict press (5×5 @ light load) Metcon Metcon (Time) 2 rounds 200m Farmers carry 20 Hollow body rocks 15 Med ball sit ups 10 Man...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 3 rounds 20 Cal row or bike 20 Alt hang DB snatch (50/35) 10 Power cleans (185/135) 3 rounds 15 Bar MU 75 DU (2:1) 15 STO (135/95)Read More
CrossFit OwnIt – Hi-C Weightlifting Push Jerk (12 Min alt EMOM) 6 Push jerk 8 Box dips Metcon Metcon (Time) 10-1 Hang power clean 30 DU (40 SU)Read More
