CrossFit OwnIt – CrossFit Weightlifting Back Squat (16 reps @ 80-85% broken up however athlete wants) Metcon Metcon (Time) 4RFT 50 DU 40 air squats 8 power cleans (135/95) nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 13/11 cal row 5-10 SHSPU 13/11 cal bike 10-20 bumper plate jumps 1-2 Rope climbs *scale to 40 seconds of work/20 seconds of rest. This should be about 75% effort of continuous work Metcon Metcon (Time) Run club at 4:30pm 400 m warm up run Run club 10x 100 m fast 300 slow recovery jog/walk *purpose is 90-100% effort on 100 m. 300 used to get HR back down to zone 2 or 180bpm – age. Walk if needed on 300m 400 m cool down run nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Split position strict press (5 sets x 5 reps @ 35-40% of 1RM split jerk) Metcon Metcon (AMRAP – Reps) 2 minute window 200m run max T2B in remainder of time *rest 1 minute x 7 rounds nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (5 sets x 3 reps @ 100% of snatch ) Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here17 minute time cap nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 minute EMOM 1 Power snatch + 1 hang power snatch *build in weight ) Weightlifting Behind the neck snatch grip strict press (5×5 *build to moderate weight and maintain across ) Metcon Metcon (Time) 2-3 rounds 30 Flutter kicks 20 Russian twists 10 Barbell good mornings 5 pause push ups *2 second pause at bottom of push up. Keep chest off floor nutrition challenge Metcon (AMRAP – Reps)Read more