CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) Buy in: 100 DU (at same time) 8 Rounds (4 each partner) You go I go DT 12 DL (95/65) 9 HPC 6 STO 1 Round 120 Lunges 40 Burpee bar MU / burpee C2B / burpee pull-up Cash out: 100 DU (atsame time)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 Singles all between 75-80%) *No misses Metcon Metcon (Time) For time 40 Calorie row or bike 30 BBJO (24/20) 20 2-DB box step overs (24/20) (50/35) 10 DB Thrusters (50/35) 5 Devil’s press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean pull (5×4 @ 80% of clean) Metcon Metcon (Time) 2 RFT 800m Run 40 Push ups 40 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (1 Front squat + 1 Split jerk x 8 sets) All at 80% of clean and jerk max. Labeled under c&j to find percentage easily. Metcon (Time) 5 individually timed rounds E4MOM 30 Air squats 10 Pull-ups 30 DU 10 T2B *Scale reps to complete in 2...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 Second OHS w/ 2 second pause at bottom) 6 seconds on the way down, 2 second pause at the bttom. 10 sets x 1 rep @ 60% or 5-10lbs heavier than last week Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP w/ partner You go...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ 65%) Metcon Metcon (Time) 4 Rounds for time 16 Box jump overs (24/20) 8 Squat clean and jerks (135/95) 4 Wall walks *Step down standardRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets) 1 Power snatch + 1 Squat snatch + 1 Power snatch First 5 sets at 65-70%, last 5 sets 70-75%. *Base off of 1RM power snatch Weightlifting Snatch Balance (5×2 @ 70% of snatch) Metcon Metcon (Time) 2-3 rounds :45 Plank 30 MT....Read More

CrossFit OwnIt – CrossFit Metcon Partner 22 Minute amrap 20 Toes to bar 30 Power cleans (155/105) 40 Calories row or bike 50 Single OH DB lunges (50/35)Read More

CrossFit OwnIt – CrossFit Skill Push-ups Week 5 PART 1 Mobility: Sleeper stretch, 30 sec per side 2 rounds: 6 each Y-W-T lift-offs 6 Scapula push-ups 10 High to low planks (scale: plank hold) 2 push-ups negatives, 5 sec (scale: on rig) PART 2 8 minutes: Scaled: 8×3 reps; using a bar on the rig...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 Front squats + 1 Split jerk @ 78% of max clean and jerk x 5 sets) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 20 Single DB box step ups (24/20) (50/35) 15 Pull ups or ring rows 10 HPC (135/95) 5 Jerks (135/95)...Read More