CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 3 Touch & Go power cleans @ 75% of 1RM Metcon Metcon (AMRAP – Reps) 15 min AMRAP Partner WOD (you go I go) 5-10-15-20…. Lateral burpees over the bar Calorie row or bikeRead More
CrossFit OwnIt – CrossFit Weightlifting Every 9 seconds x 10 sets (*Build to a tough complex. ) 1 Dead-lift + 1 Clean + 1 Front squat + 1 Shoulder to over head Weightlifting Strict press (6×3 @ 70%) Metcon Metcon (Time) 2 rounds :45 Second wall sit 15 Banded good mornings 20 Hollow body rocks...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 2 rounds 40 WBS (20/14) 40 DB hang C&J (50/35) 20 Burpee box jumps overs (24/20) 20 Bar MU 3 rounds 75 DU (2:1) 30 Alt DB snatch (50/35) 200m run (together)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 6 rounds at each before changing stations 45 on/15 off Cal Bike Push Ups Cal Row Air Squats * add vest if planning on doing murph with vest only for air squats and push ups.Read More
CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (15 Minute EMOM) 0-5 3 hang power clean 5-10 2 hang power clean 10-15 1 hang power clean 70-80-85% Metcon Metcon (Time) 2 RFT 50 Unloaded walking lunges 400m run 30 T2BRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (Work up to a heavy single for the day) 5-3-2-1-1-1 Metcon Metcon (Time) For time 9-6-3-6-9 Thrusters (135/95) Strict pull-upsRead More
CrossFit OwnIt – Hi-C Weightlifting 14 Minute alt EMOM 12 alt Db snatch 40 second high plank hold Metcon Metcon (AMRAP – Reps) 14 rounds 30 Seconds max burpees to target/30 seconds rest *Score = total burpeesRead More
CrossFit OwnIt – Hi-C Weightlifting Double KB FR box step ups 3×1 Minute each leg (rest 1 minute between legs) Metcon Metcon (Time) For time 60 Cal row or bike 30 WBS 15 STO 30 WBS 60 DU (2:1)Read More
