CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 18 Cal bike 15 Burpee box jump over 12 DLRead More

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (2 reps x 6 sets @ 65-70% of 1 RM snatch) Weightlifting RDL (5×5 @ 100% of 1 RM snatch) Metcon Metcon (Time) 2 rounds 2 Wall walks + :20 second handstand hold on wall (or :45 second handstand hold on wall, or 1 min plank) 25...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 6 rounds 50 DU (2:1) 12 hang clean and Jerks (135/95) 8 BMU 3 rounds 22 burpee box jump over (24/20) 22 T2BRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) Hi C 7 rounds individually timed 40 DU/75 SU 10 DB hang clean and jerks (10 each arm) 7 burpees 200m sprintRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 60%) Metcon Metcon (Time) For time 40 Cal row or bike 40 pull ups 40 alt DB snatch (50/35)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP x 3 *3 min rest between 7 Pull ups 14 box jumpsRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×7 @ 60%) Metcon Metcon (Time) 5 RFT 10 Thrusters (95/65) 200m runRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM) 3 snatches @ 60-65% Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 7 hang Power snatch (95/65) 9 lateral burpees over bar 11 T2BRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 18 min AMRAP 21 Cal Row 18 WBS 15 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Clean + 1 Front squat + 1 Push Jerk + 1 Split Jerk *Build to a heavy complex for the day every 2 minutes for 10 rounds (20 min total) Weightlifting Muscle Clean (5×5 ) *Weight is supposed to be light. Focus on technique and a fast turnover. Go...Read More