CrossFit OwnIt – CrossFit Weightlifting Front Squat (2×17 @ 50-55% from the rack) *Speed squats Metcon Metcon (AMRAP – Reps) 4 min Cal bike conversational pace 20 seconds rest 4 min Alt between 10 empty bb oh lunge and 10 burpees 20 seconds rest 4 min row 20 seconds rest 4 min 600-800 m jogRead More
CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×5 build to a heavy ) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 50 Air squats 50 DU (2:1) 10 STO (135/95)Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 70-75%) Metcon Metcon (Time) 3 Rounds 300m run 16 T2B Right into.. 3 Rounds 300m run 6 Bar MURead More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 21 min AMRAP 55 Cal row or bike 45 OHS (95/65) 35 Burpee pull-ups 45 WBS (20/14) 55 Single arm OH DB lunge (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Hang Clean (18 min EMOM) 1 hang clean. Start @ 60% and build. Weightlifting Strict press (5×5 @ light/moderate weight ) Metcon Metcon (Time) 2 rounds :30 sec plank 20 single leg RDL (10 each leg) 10 Strict toes to bar (or scale)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 21-18-15-12-9-6-3 DB Thrusters (50/35) DB burpees (50/35) 5 rounds 300 m run 10 BMU *20 of any challenging pull up variationRead More
CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 /...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×15 @ 55%. From rack) Speed squats Metcon Metcon (AMRAP – Reps) 5 min moderate pace bike 30 seconds rest 5 min moderate pace alternate between 10 KBS (53/35) 10 Goblet squats (53/35) 10 burpees 30 seconds rest 5 min moderate pace rowRead More
CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 reps @ 75%) Metcon Metcon (Time) 5x400m run (rest 1:1) record slowest round *athlete should speed up each round. Sub for 450 m rowRead More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 65-70%) Metcon Metcon (Time) 10 min Cap 30-20-10 DB Snatch 10-20-30 STO (95/65) Metcon Metcon (Weight) Min 10-17 Establish a heavy hang squat snatch for the dayRead More
