CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% *All numbers should be taken from new 1 RM or 105%. Metcon Metcon (AMRAP – Reps) 7 min AMRAP 4-8-12-16… C2B Pull-ups OH lunges (95/65)Read More
CrossFit OwnIt – CrossFit Weightlifting Push Press (8×1 @ 95%) Metcon Metcon (Time) For time 3 Rounds (record slowest round) 15 Cal row and 15 Cal bike and 100m run (1 time each) 20 WBS (20/14) 25 Box jump over (24/20) *Rest as needed between rounds within a 18 min windowRead More
CrossFit OwnIt – CrossFit Weightlifting Clean (14 min EMOM: 1 clean) Find a heavy clean for the day Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 T2B 6 BFB 3 DL (315/225)Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 100% 1×1 @ 102% *Use 103% from last week. If you did not make this lift please use previous 1RM Metcon Metcon (Time) For time 10-20-30-40-50 Single arm dumbbell STO (50/35) (split reps evenly...Read More
CrossFit OwnIt – CrossFit Weightlifting Power snatch + Hang snatch + OHS Build to a heavy complex for the day. Weightlifting Snatch Pull (4×4 @ 100% of 1RM snatch) Metcon Metcon (No Measure) On your own: 2 RNFT 200m Farmers carry (moderate weight) 35 Good mornings w/ empty barbell 50 Sit-ups w/ or w/o med-ballRead More
CrossFit OwnIt – CrossFit Weightlifting Snatch Accumulate 10 reps @ 90%. If athlete misses 3x, go to 85% and finish remaining reps. Metcon Metcon (AMRAP – Reps) (40 seconds on/20 seconds off) 3 rounds at same station before moving to the next Cal bike HPC (95/65) Burpee box jump over (24/20) Cal row KBS (53/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 60% 1×5 @ 70% 1×5 @ 80% *If you hit 103% on Monday, please use this number for percentages. If you did not please continue to use your BS 1RM Metcon Metcon (AMRAP – Reps) 12 min alt EMOM Teams of 2 0- WBS (20/14) 1-...Read More
