CrossFit OwnIt – CrossFit Metcon CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps) 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch box M: 135lb barbell, 50lb dumbbells, 20-inch boxTo...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (3 sets x 4 reps @ 104% of 1RM clean ) Metcon Metcon (AMRAP – Reps) Intervals 60 seconds on/60 seconds off x 12 sets 7/5 calories on the row or bike Max burpees with remaining time left *score = total burpees *machine should take 35 seconds or...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (2 sets x 2 reps @ 80% 2 sets x 1 rep @ 85% 4 sets x 1 rep @ 88% ) Metcon Metcon (Time) For time 100 DU (100 drag rope single unders OR 150 single unders) 20 squat cleans (155/105) 100 DU 20 power cleans (155/105) 100...Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 81-86% range ) Metcon ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 SquatsRead More

CrossFit OwnIt – CrossFit weightlifting Power position snatch (12 minute EMOM 2 power position snatches *building. Start around 55% ) weightlifting Halting Snatch Grip Deadlift (5 sets x 4 reps @ 85% of snatch *2 second pause at knee ) Metcon Metcon (Time) 3 rounds 200m OH plate walk 20 barbell good mornings 15 bicep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner 25 minute AMRAP (you go I go rounds) 2 ground to overhead (115/75) 4 KBS (53/35) 6 T2BRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 80%) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 rounds 10 front squats (135/95) 10 lateral burpees over the bar Max bar MURead More

CrossFit OwnIt – CrossFit weightlifting Hang Snatch (3 reps @ 70% 3 reps @ 75% Then 1 rep x 6 sets @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP @ sustainable pace 300m run 2 wall walks 1 hang squat clean (205/145)Read More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (5 sets x 1 rep @ 80%) Metcon Metcon (Time) 5 RFT 10 Dead-lifts (155/105) 15 T2B 30 DU (2:1)Read More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (5 sets x 1 rep @ 80%) Metcon Metcon (Time) 5 RFT 10 KB/DB dead-lifts (50/35) 15 T2B 30 DU (2:1) Metcon Metcon (Time) Run club at 4:30pm 8 rounds E5MOM 500 m run *progressive effortsRead More