CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM 1 squat snatch @ 70-75% *focus on good technique and quality movement ) weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds :45 OH plate or OH KB/DB hold 20 barbell good mornings 20 plank...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) In teams of 2 (you go I go) 25 minute AMRAP 2-4-6-8-10-12…etc Push press (95/65) Burpee pull ups Hang power cleans (95/65) *after rounds 6,12,18,24,30, complete a 500m row (split)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) In teams of 2 (you go I go) 25 minute AMRAP 2-4-6-8-10-12…etc Push press (95/65) Burpee pull ups Front rack lunges (95/65) *after rounds 6,12,18,24,30, complete a 500m row (split)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) In teams of 2 (you go I go) 25 minute AMRAP 2-4-6-8-10-12…etc Push press (95/65) Burpee pull ups Hang power cleans (95/65) *after rounds 6,12,18,24,30, complete a 500m row (split)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) In teams of 2 (you go I go) 25 minute AMRAP 2-4-6-8-10-12…etc Push press (95/65) Burpee pull ups Hang power cleans (95/65) *after rounds 6,12,18,24,30, complete a 500m row (split)Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 4 reps @ 75% ) Recovery track Turkish Get Up (3 sets x 7 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Reps) Death by WBS (20/14) EMOM 1-2-3-4-5…etc Recovery track metcon Metcon (AMRAP – Reps) Death by goblet squat EMOM...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 4 reps @ 75% ) Recovery track Turkish Get Up (3 sets x 7 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Reps) Death by WBS (20/14) EMOM 1-2-3-4-5…etc Recovery track metcon Metcon (AMRAP – Reps) Death by goblet squat EMOM...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 4 reps @ 75% ) Recovery track Turkish Get Up (3 sets x 7 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Reps) Death by WBS (20/14) EMOM 1-2-3-4-5…etc Recovery track metcon Metcon (AMRAP – Reps) Death by goblet squat EMOM...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 4 reps @ 75% ) Recovery track Turkish Get Up (3 sets x 7 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Reps) Death by WBS (20/14) EMOM 1-2-3-4-5…etc Recovery track metcon Metcon (AMRAP – Reps) Death by goblet squat EMOM...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 4 reps @ 75% ) Recovery track Turkish Get Up (3 sets x 7 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Reps) Death by WBS (20/14) EMOM 1-2-3-4-5…etc Recovery track metcon Metcon (AMRAP – Reps) Death by goblet squat EMOM...Read More