CrossFit OwnIt – Hi-C Metcon Metcon (Time) 32 min alt emom 6 back squats 12 alt Db hang clean and jerk 10 T2B 11/9 cal row or bikeRead more

CrossFit OwnIt – Hi-C Weightlifting Deadlift (10 min alt EMOM) 5 DL 12/10 Calorie row or bike Metcon Metcon (AMRAP – Reps) E3MOM 7 individually timed rounds 200 m run ME lateral burpees over the bar until 90 seconds *score is total burpees. Athlete should have at least 30 seconds to complete burpeesRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 3 RFT 1k row 30 Empty barbell thrusters 20 Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 20 DU + 1 Clean + 1 Hang squat clean @ 70% Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (15 Minute EMOM) Minute 0-5 2 Power clean and jerks @ 75% Minute 5-10 2 Power clean and jerks @ 80% Minute 10-15 2 Power cleans and 1 jerk @ 85% Weightlifting Deficit Deadlift 5×3 @ 75-80% of 1 RM DL Metcon Metcon (Time) 2 Rounds 20 High plank to low plank rotations 20 Banded good mornings 10 Seated barbell Strict press 10 SLOW elbow plank sawsRead more