CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner wod 35 minute cap 2k row/120 calorie bike 75 HSPU (HRPU) 50 Box jumps (24/20) 50 DB burpee DL (50/35) 75 KBS (53/35) 2k row/120 calorie bikeRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (20 Minutes to establish 1RM) *newer athletes work up to a heavy single and then complete a 10 min emom of 2 c and j @ 80 % for technique Metcon Metcon (AMRAP – Reps) 10 min AMRAP 4-8–12-16-20…. DB snatch (50/35) OH BB lunge (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill work day 1) Part 1 (all weeks): With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 1, Part 2: Repeat STE 2x with empty barbell or PVC Metcon Metcon (AMRAP – Reps) Partner wod For reps 5 mins max cals bike or row Rest 2 5 mins max single db box step ups (50/35) (24/20) Rest 2 5 mins max cals bike or row Rest 2 5 mins max bfbRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (20 Minutes to establish 1RM) Recommend rep scheme: 5-3-2-1-1-1 Metcon Metcon (Time) 3RFT 400 m run 32 WBS (20/14) 16 T2BRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 min alt emom 12/10 cal bike 50 DU (75 SU) 12/10 cal row 5-9 burpee pull up Rest *aim for 40-45 seconds of workRead more