CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 12 min EMOM 1 Power snatch + 1 Hang squat snatch (build to heavy complex) Metcon (Time) 5 RFT 12 alt DB snatch (50/35) 12 T2B 12 Burpees MetconRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat 5×3 *Build to a heavy triple Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 HSPU 6 Power cleans (175/125) 3 Bar MU *Scale 1:2 C2B or pull-up variationRead More
CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Metcon Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Open Prep and active recovery 3 rounds 2 min on/ 30 second off Moderate pace Row Run (400m or 300m) Bike Pick a skill: (T2B, C2B,Pull-ups, HSPU) (athlete should not exceed 15 reps of any movement each round) *Use rest of class to stretch and roll...Read More
CrossFit OwnIt – CrossFit Weightlifting Strict press (5×3 ) Work to a heavy triple Metcon Metcon (Time) For time 14-12-10-8-6-4-2 Front rack lunge (95/65) Lateral burpees over the barRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 (Build to a heavy triple)) Metcon Metcon (Time) 5 RFT 50 DU 10 T2B 10 Hang DB C&J (50/35) (5 each arm)Read More
