CrossFit OwnIt – Hi-C Metcon Metcon (Time) For those that would like to stay active at home: 50-40-30-20-10 Air squats Sit ups DU (2:1 DU) * for those that don’t have a jump rope sub high knees or lateral jumps over a line.Read More
CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 75% or increase by 5-10 lbs from last week) Metcon Metcon (Time) Teams of 2:(18 min cap) 150 WBS (20/14) 100 BJO (24/20) 50 C2B pull upsRead More
CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (16 min EMOM) *Start @ 60% and build Weightlifting Snatch Balance (5×2 @ 70% of 1RM Snatch) Metcon Metcon (Time) 3-2 rounds 10 Alt DB renegade row per arm :20 second arch body hold 30 OH lunges w/ empty barbellRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time teams of 2 3 rounds of 21 Power snatches (135/95) 31 lateral burpees bar 1 round of 31 Bar Mu 3 rounds of 21 c and J (135/95) 31 lateral burpees over bar 1 round of 31 ring MURead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 70%) Metcon Metcon (Time) Running Intervals E4MOM x 5 rounds 400 m run Record slowest roundRead More
CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (6×2 @ 90% of max snatch) Metcon Metcon (Time) For Time 18 min alt emom 9 DL (225/155) @ 65%-70% 9 T2B 9 strict HSPU *scale reps or movement to difficult UB setsRead More
CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 70%) *If you do not know your 1RM build to a moderately heavy double. Metcon Metcon (AMRAP – Reps) Teams of 2 5 min AMRAP BBJO (24/20) *Rest 2 min 5 min AMRAP WBS (20/14)Read More
CrossFit OwnIt – CrossFit Weightlifting 16 min EMOM (Build to heavy complex ) 1 Clean grip DL + 1 hang clean + 1 jerk. Weightlifting Bench Press (5×4 @ 70-75% of 1RM. ) Or build to heavy set of 4. Metcon Metcon (Time) 2-3 rounds 200m farmers carry 20 hollow body rocks 30 v-ups/ tuck...Read More
