CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereWorkout will be individual tomorrow not...Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (AMRAP – Reps) 24 minute Alt emom at easy pace 40 seconds on/20 seconds off for transition 12/10 calorie row 40 crossover single unders 12/10 calorie bike 1-2 rope climbsRead More
CrossFit OwnIt – CrossFit Weightlifting Deadlift (traditional deadlift with a :05 second descent each rep 4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 4 minutes on/1 minute off x 4 45/40/35 calorie row or bike buy in Max clean and jerk with remaining time (135/95) or...Read More
CrossFit OwnIt – CrossFit Weightlifting Deadlift (traditional deadlift with a :05 second descent each rep 4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 4 minutes on/1 minute off x 4 45/40/35 calorie row or bike buy in Max clean and jerk with remaining time (135/95) or...Read More
CrossFit OwnIt – CrossFit Weightlifting Behind the neck snatch grip push press (5 sets x 5 reps at RPE of 6) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 T2B 10 single DB squats (50/35) *hold DB however athlete wants 10 alt DB snatch (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 10 reps @ 60%) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Burpee box jump overs (24/20) 200m run after each setRead More
CrossFit OwnIt – CrossFit Weightlifting Low hang clean and jerk (12 minute EMOM 2 low hang clean + 1 jerk * build to 70-75% of clean and jerk ) Weightlifting Strict press (5 sets x 5 reps @ 70% of 2RM from 10/22. If you don’t have a 2RM, build to a moderate weight and...Read More
