CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod 50-40-30-20-10 Calorie row/bike Hang power clean & jerk (95/65) 2 rounds 20 Bar MU/c2b/pull up/ring row 50 synchronized sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (6 sets ) 1 Snatch pull + 1 snatch @ 65% Metcon Metcon (Time) For Time (12 min cap) 50 BJO (24/20) 50 Thrusters (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×7 @ 65%) Metcon Metcon (Time) Teams of 2 (You go I go) 3RFT 36 cal row or bike 4 wall walks 36 DB snatch (50/35) 4 wall walks 36 synchro air squatsRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 40% or 5-10lbs heavier than last week) 8 Second overhead squat Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 200m Run 5 Deadlift (225/155 or 65%) *Aim for 6+ roundsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min emom 12/10 row 8-15 burpees 12/10 cal bike 3-5 pull ups + 5-10 T2B (scale To knee raises + RR) RestRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 Front squat + 1 Split jerk @ 65% of 1rm C+J ) x 5 sets *put under clean and jerk to easily find percentage. Metcon Metcon (Time) 3 RFT 20 1-DB box step ups (50/35) (24/20) 80 DU 40 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 minute emom) 2 power snatches @ 70% of 1RM power snatch Weightlifting Snatch grip lift off (4×4 @ 100% of snatch) Metcon Metcon (Time) 3 rounds 10 Turkish sit ups w/ bar 20 Good mornings w/ bar 30 Alt DB bicep curls :45 KB front rack holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 22 minute AMRAP 20 SHSPU 30 Lateral burpees over the bar 40 Calorie row/bike *While partner rows/bikes, other partner will hold a handstand hold or plankRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (6 sets all at 60%) 1 Snatch pull + 1 Snatch *Focus on bar path and consistency in positions Metcon Metcon (Time) 10 Rounds for time 10 WBS (20/14) 10 Alt DB C&J (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×6 @ 65%) Metcon Metcon (AMRAP – Reps) 20 min alt emom 12/10 cal row 5-12 pull ups 12/10 cal bike 3-5 devils press (50/35)Read More