CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner (teams of 2) 2 rounds 100 single under cross overs/75 DU/150 single unders (each partner) 30 shoulder to overhead (115/75) 30 pull ups 3 rounds 100m farmers carry (50/35) (can use KB’s or DB’s) (switch at stop sign) 30 v-ups 20 ground to overhead (115/75)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Team of 3 35 minute AMRAP 200 calories on machine (switch every 30 seconds) 150 synchro light alternating DB snatches 100 synchro air squats Max burpees (you go I go) *score = burpees (switch every 30 seconds)Read More
CrossFit OwnIt – CrossFit weightlifting Front Squat (22 minutes to work up to a heavy single *not necessarily a PR attempt, attempt just a heavy for the day ) Metcon Metcon (Time) 3 rounds for time 90 DU 30 KBS (53/35) 30 front rack KB lunge (53/35) Metcon Metcon (Time) Run club at 4:30pm E10MOM...Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (22 minutes to work up to a heavy single *not necessarily a PR attempt, just a heavy for the day ) Metcon Metcon (AMRAP – Reps) 9 minute AMRAP 3-6-9-12-15… Power clean (135/95) HSPURead More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (5 minute EMOM 3 touch and go power snatches at 60-65% Rest 2 minutes 5 minute EMOM 2 touch and go power snatches @ 70-75%) Weightlifting Behind the neck snatch grip push press (5 sets x 3 reps @ 70% of snatch ) Metcon Metcon (Time) 3 rounds...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds for time (partner) 30 power cleans (115/75) 50 DU/100 SU each partner) 30 DB STOH (50/35) 50 DU/100 SU (each partner) 30 alt DB snatches (50/35)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3 33 minute AMRAP 300 burpees (switch every 30 seconds) 150 synchro air squats 100 synchro sit ups Max calories (you go I go) on bike or row *score = total calories *switch every 30 seconds on machineRead More
