CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 Minute amrap 1k row/50 cal bike 60 Front rack lunges (115/75) 50 HSPU (HRPU) 40 2 DB hang power cleans (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (1 Snatch pull + 1 snatch ) 5 sets at 73% Weightlifting Back Squat (2×11 @ 65%) Metcon Metcon (Time) 3 RFT 300m Run 8 Devil press thrusters (50/35)Read More

CrossFit OwnIt – CrossFit Skill Push-ups 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 5 minutes Scaled: 10-8-6-4-2 scaled pushups on rig; lower the bar each set Intermediate: 10-8-6-4-2...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 Front squats + 1 split jerk) 5 sets @ 75% of C&J *why it’s labeled under C&J 🙂 Metcon Metcon (Time) 5 individual rounds E4MOM 15 burpees 50 DU *scale to complete in 2 mins or less 1:1 work to rest Metcon Metcon (Time) This is...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 second overhead squat) @ 55% or 5-10lbs heavier than last week Metcon Metcon (Time) 6 RFT 9 T2B 6 c and j (155/105) 3 BMU * 2:1 on pull up variation. Power clean permittedRead More

CrossFit OwnIt – CrossFit Metcon CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the...Read More

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds x 8 rounds (*Start @ 60% of 1rm power clean and build) 1 Clean pull + 1 Power clean + 1 Hang squat clean Weightlifting Behind the neck push press (5×3 @ 65% of 1rm push press) Metcon Metcon (Time) 3 rounds 30 Med ball sit ups...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 400m run together 22 ring/bar MU (scale to c2b pull ups or ring rows) 22 Power cleans (155/105) 400m run together 18 ring/bar mu 18 Power cleans (185/135) 400m run together 14 ring/bar mu 14 Power cleans (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets @ 70%) 1 Snatch pull + 1 snatch Weightlifting Back Squat (2×10 @ 65%) 24 minutes for both weightlifting portions Metcon Metcon (Time) For Time (12 min cap) Teams Of 2 24 devils press (50/35) 24 wall walks 24 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Skill Push-ups Week 2 PART 1 Mobility: Sleeper stretch, 30 sec per side 2 rounds: 6 each Y-W-T lift-offs Plank hold 20-30 sec 6 Scapula push-ups 3 push-ups negatives, 4 sec (scale: on rig) PART 2, Every 30 seconds for 4 min: Scaled: 4+ push-ups scaled on rig or with bands...Read More