CrossFit OwnIt – CrossFit Weightlifting Bench Press (5×4 @ 70% or build to a heavy 4) Metcon Metcon (AMRAP – Reps) Teams of 2 (you go i go) 5 min cal bike 5 min cal row 5 min bbjo *for total repsRead More
CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (15 min EMOM) 1 hang snatch every minute on the minute. Start @ 60% and build. Can be power or squat Weightlifting Snatch grip lift off (4×4 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds 300m farmers carry 30 should taps (in plank) 30 good mornings...Read More
CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Metcon Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (2×17 @ 50-55% from the rack) *Speed squats Metcon Metcon (AMRAP – Reps) 4 min Cal bike conversational pace 20 seconds rest 4 min Alt between 10 empty bb oh lunge and 10 burpees 20 seconds rest 4 min row 20 seconds rest 4 min 600-800 m jogRead More
