CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Metcon Metcon (Time) 10 min cool down row bike or runRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (16 min EMOM ) 1 power clean @ 85% of 1RM power clean Weightlifting Bench Press (5×3 @ 70-75% ) Metcon Metcon (Time) 2-3 rounds :30 second wall-sit 25 good mornings w/barbell 20 shoulder tapsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 10 rounds 40 DU (2:1) 20 OH single arm DB lunge (50/35) 10 rounds 4 Bar MU 8 Strict HSPU 16 KBS (53/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (AMRAP – Reps) 60 sec on 20 sec off 3 rounds Row Squat c and j (135/95) Cal bike Devil press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×5 @ 75%) Metcon Metcon (Time) For Time 100 DU 20 snatches (135/95) 100 DU 10 snatches (165/115) 100 DU 5 snatches (185/135) *Percentages should be 65%, 75%, 85%Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 80%) Metcon Metcon (AMRAP – Reps) 9 min AMRAP 3-6-9-12…. DL (225/155) HSPU (HRPU as scale) T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×5 @ 75%) Metcon Metcon (Time) Teams of 2 90 WBS (20/14) 60 BBJO (24/20) 90 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Metcon 500m Row (Time) Max Effort 500m RowRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 1 power snatch @ 80% Weightlifting Snatch grip RDL (5×4 @ 90% of 1RM snatch ) Metcon Metcon (Time) 2-3 rounds :30 second front rack KB hold 20 toes to bar or weighted sit ups 10 seated DB pressRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 10 rounds (Partner WOD) 50 DU 10 strict HSPU 21-18-15-12-9-6-3 Squat cleans (135/95) Strict Pull UpsRead More