CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ 65%) Metcon Metcon (AMRAP – Reps) 14 Minute partner AMRAP *You go I go 4-8-12-16-20-24… DB box step overs (24/20) (50/35) Calorie row or bike Pull-upsRead More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 30 DU (or 20 seconds of work) + 1 Power snatch *Build to a heavy without pushing to failure. Metcon Metcon (Time) 5 RFT 12 Alternating DB snatch (50/35) 12 T2BRead More
CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a heavy 8 for the day) Metcon Metcon (Time) 3 Individually timed rounds on the 6th minute 400m run 35 WBS (20/14)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (8×1 @ 90%) Metcon Metcon (Time) For time 60 Cal row or bike 30 BBJO (24/20) 15 Devil’s press (50/35)Read More
CrossFit OwnIt – CrossFit Metcon Weightlifting Hang power clean & jerk (1 Hang power clean & jerk) 14 Minute EMOM*Start @ 60% and build. Weightlifting Deadlift (4×5 @ 110% of 1 RM clean.) *Don’t go past 110% of max clean!! Metcon Metcon (Time) 2 Rounds :45 Second KB FR hold 10 Strict toes-to-bar 15 V-ups...Read More
CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 30 min alt emom 40/20 Alternate between the following movements Burpees to target Cal Bike KBS Cal Row Air SquatsRead More
CrossFit OwnIt – Hi-C Weightlifting Front Squat (10 Minute alt EMOM) 6 Front squats 12 KBS Metcon Metcon (Time) 6 RFT 50 DU (2:1) 12 Single arm DB thruster (8 each arm)Read More
CrossFit OwnIt – CrossFit Weightlifting Power Clean (Establish a heavy 3 NOT touch & go) Metcon Metcon (Time) For time 40 Cal row or bike 30 DL (155/105) 20 HPC (155/105) 10 Bar MU (2:1 pull-up variation)Read More
