CrossFit OwnIt – CrossFit Weightlifting Front Squat 15 min EMOM 1 Front squat (Build in weight) Metcon Metcon (Time) 3 rounds for time 400m run 21 WBS (20/14) 12 DL (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (6×2 (work up to a heavy double)) Metcon Metcon (Time) For time 75 DU (2:1) 50 DB hang C&J (50/35) 75 DU 50 Burpees 75 DURead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 55%) Metcon Metcon (Time) 4 RFT 15 Power snatch (75/55) 15 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (5×2 @ 80% ) Weightlifting Behind the neck snatch grip push press (5×5 @ 75% of 1RM snatch) Metcon Metcon (No Measure) 2 RNFT :45 second plank 20 V-ups 20 sit-ups with med-ballRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner workout) 33-27-21-15-9 WBS (20/14) Burpees 5 rounds 100 DU 20 Push press (115/75)Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutes Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps) 200-ft. dumbbell front-rack lunge 50lb/35lb 50 dumbbell box step-ups 50...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 10 min EMOM 2 hang power snatches @ 60% of 1RM Metcon Metcon (AMRAP – Reps) MetCon (teams of three) Moderate pace 15 min alt emom Bike or row (coaches choice) KB FR hold (35/26) Shuttle runs (24 foot)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×10 @ 55%) Metcon Metcon (Time) For time 12-9-6-3-6-9-12 WBS (20/14) DL (155/105) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×3 (build to a heavy 3)) Metcon Metcon (Time) 5RFT 8 strict Pull Ups 8 strict HSPU 300 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 (Build to a heavy double)) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 alt DB snatch (50/35) 12 BurpeesRead More