CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 20 calorie bike/row Directly into 10 rounds of 10 Deadlift (95/65) 10 Push press (95/65) 20 calorie bike/row Directly into 8 rounds of 10 Front rack lunges (95/65) 10 Push ups 20 calorie bike/row Directly into 6 rounds of 10 Hang power cleans (95/65) 40...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×9 Start @ 65% and build) Metcon Metcon (AMRAP – Reps) In a 14 min window 50/42 cal bike 50/42 cal row Max burpees with remaining time *score = burpeesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time Angies house 40 Pull-ups 40 Push ups 40 Sit ups 40 Air squats Helens house 400m run 42 KBS (53/35) 24 BMU/C2B Frans house 45 Thrusters (115/75) Nancy’s house 400m run 30 OHS (115/75) Grace and Isabel 20 snatches (115/75) 20 c and j (115/75)...Read More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 6 – Bar muscle-up progression PART 1 Bottom of ring dip stretch Bully stretch Then 2 rounds for quality: 10 Band lat pull-downs 10 Kipping swings, feet together – work up to hips to bar Kip swing if able 5 Delayed Kip swing off boxes – work up...Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 3 Power cleans (225/155) or 75% 30 Air squats 60 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×3 @ 88%) Metcon Metcon (AMRAP – Reps) 6 Rounds 2 mins on/1 min off 8 devils press (50/35) Max burpee pull ups with remaining time purpose of MetCon is for interference within movements and contraction volumeRead More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (Every 90 seconds x 8 rounds) 3 Hang power cleans *Build to heavy triple Weightlifting Split position strict press (5×3 @ 40% of C&J max) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Barbell bicep curl 20 Leg lifts to rig 30 Sit-ups :40...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 3 rounds 30 Lateral burpees over the bar 40 Alt hang DB snatch (50/35) 50 OH plate lunges (35/25) 3 rounds 50 Calorie row or bike 40 Thrusters (95/65) 30 C2B pull ups/pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×3 @ 85%) Metcon Metcon (Time) 7 Individually timed rounds E4MOM 200m Run 9 T2B 3 Wall walks *Scale to achieve 90 seconds of rest each roundRead More

CrossFit OwnIt – CrossFit Deadlift (4×8 *Start @ 65% and build each set) Metcon Metcon (Time) For time 2 Rounds of 20 Hang power snatches (75/55) 10 High box jumps (30/24) Directly into: 2 Rounds of 20 Hang power cleans (75/55) 10 2-DB box step overs (24/20) (50/35)Read More