CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 ) 10 second pause on first rep. Build to a heavy set of 2 Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 18 WBS (20/14) 36 DU (2:1) 18 Hang DB C&J (50/35) (9 each arm)Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×3 build to a heavy 3 for the day) Metcon Metcon (Time) 3-6-9-12-9-6-3 Hang power snatch (95/65) Strict HSPURead More
CrossFit OwnIt – CrossFit Weightlifting Push Press (5×2 @ 90-93%) Metcon Metcon (Time) For time 1000m row or 50 cal bike (coaches choice) 50 thrusters (45/35) 30 pull upsRead More
CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 min EMOM) 1 Power clean every minute on the minute. Build to a heavy for the day. Start @ 60% and build from there. Weightlifting Push Jerk (5×2 @ 75-80%) Metcon Metcon (No Measure) 3 RNFT 40 Second wall-sit 30 Sit-ups 20 Good mornings w/ barbellRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 5 rounds of: 100 DU (150 single unders) 20 Power snatch (115/75) 10 Bar MU (2:1 pull-up variation)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×3 (build to heavy 3)) 5 second pause on first rep Metcon Metcon (AMRAP – Reps) 2 mins ME at each station for total reps with 30 second transition Cal Bike Empty BB thruster Burpee Cal Row WBSRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout (both partners must complete DU. Rest is you go I go) 50 DU (2:1) 50 Back squats (95/65) 50 Abmat sit ups 50 DU 50 Bar facing burpees 50 Push press (95/65) 50 DU 50 WBS (20/14) 50 T2B 50 DU 50 HSPU 50 Strict pull...Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (7×1 with a 5 second pause ) Build to a heavy starting at 70% Metcon Metcon (AMRAP – Reps) 5×20 second at each before switching stations/10 second rest 30 second between exercises Bike Row Sled push Burpees to bumper DB snatch *all 20 seconds should be performed at...Read More
