CrossFit OwnIt – CrossFit Weightlifting Snatch complex (5 sets x 1 complex @ 60%) 1 Power snatch 1 Hang power snatch 1 Power position power snatch Metcon Metcon (Time) 4 RFT 16 alt single DB box step ups (50/35) 16 T2BRead More
CrossFit OwnIt – Hi-C Metcon Metcon (Time) @ min 0 Helen 400m run 21 KBS 12 Pull-ups Metcon Metcon (AMRAP – Reps) @ min 15 5 min ME cal bike Metcon Metcon (AMRAP – Reps) @ min 25 5 min ME cal rowRead More
CrossFit OwnIt – CrossFit Weightlifting 2 Hang squat cleans + 2 front squats (*Build to heavy complex for the day. ) Every 90 seconds for 10 rounds Weightlifting Push Press (Build to a 1RM) Weightlifting RDL (5×5 @ 90% of 1RM clean) Metcon Metcon (Time) 2 rounds 20 Sumo stance good mornings :45 second side...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time: (partner WOD) 75 cal buy in (row or bike or ski) 21-15-9 Power snatches (115/75) Lateral burpees over the bar C2B pull ups 9-15-21 High Box Jump Overs HRPU Hang clean thruster (115/75) 75 cal cash out (row, bike or ski)Read More
CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 5 min emom 3 c and j @ 65% Rest 1 min 5 min emom 2 c and J @ 75% Rest 1 min 5 min emom 1 c and j @ 85% + If you feel good w/ no misses est. new 1 RM for the...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) @ min 0 For Time 9-1 T2B 25 DU (after each set of T2B) Metcon Metcon (Time) @ min 15 3 RFT 200m run 15 KBS (53/35)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 30 min alt EMOM 40/20 Cal Row 150 m run Cal Bike *use this as an active recovery day. 1RM snatch on Wednesday. Stay after and coach will lead some stretches and mobility work 🙂Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (Find a heavy front squat in 22 minutes ) Rep scheme: 7-5-3-2-1-1-1 Metcon Metcon (Time) For time 30 Burpee box jump overs (24/20) 60 Empty barbell thrusters (45/35) 90 DU (2:1)Read More
