CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 Rounds for time 300m Run 15 Toes to bar 12 Front squats (115/75) 9 Shoulder to over head (115/75)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 Minute alt EMOM 13/11 Calorie row 7-15 Box jump overs (24/20) (step down standard) 13/11 Calorie bike 7-15 Pull ups or elevated feet ring row Rest 40-45 seconds of work on each stationRead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 reps @ 73% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 2 sets) Metcon Metcon (Time) For time 55/45 Calorie row or bike 30 Power cleans (135/95) 15 Wall walks (scale to seated DB press @ 30 reps or scaled wall walk) Metcon Metcon (Time) Run club at 4:30pm 600m warm up run E2MOM 12 x 300m run *last run should be sprint effort. Roughly 1:1Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets ) Metcon Metcon (AMRAP – Reps) 3 minutes max WBS (20/14) rest 1 minute 3 minutes max burpees rest 1 minute x 2 sets *score is total repsRead more

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (Light and technical snatch work 3 @ 40% 3 @ 45% ) Weightlifting Hang Snatch (Mid hang snatch 3 @ 50% 3 @ 55% 3 @ 60% x 2 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 6 Hang alt DB clean and jerk (50/35) 8 Toes to bar 24 DURead more