CrossFit OwnIt – CrossFit Metcon Metcon (Time) 32 minute amrap 12 days of Christmas workout partner 1 Bear complex (each partner) (95/65) 2 HSPU 3 Deadlifts 4 toes to bar 5 Bar MU 6 Burpees 7 Hang squat cleans 8 Thrusters 9 Chest to bar 10 Push ups 11 Front squats 12 Devil’s press Remaining...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 Reps @ 65% 2 Reps @ 70% 2 Reps @ 75%) Weightlifting Snatch (5 sets x 2 reps @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 DB hang snatch (50/35) (5 each arm before switching) 5 Burpee box jump overs (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting RDL (4×4 @ 95% of clean) Metcon Metcon (Time) Teams of 2 150/135/120 Calorie row or bike 100 KBS (53/35) 50 Clean and jerk (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 sets x 5 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 3 Strict pull-ups/ring rows 6 Push ups 9 Wall balls (20/14) *Rest 2 minutes and repeat. Attempt to keep rounds and reps consistent. Start back at strict pull-ups when beginning second...Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang power clean (5 reps @ 60% 4 reps @ 65% 3 reps @ 70% X 2 sets) Metcon Metcon (Time) 3 rounds for time 32 Front rack lunges (95/65) 8 Wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 sets x 5 reps @ 70%) Metcon Metcon (Time) For time 300 DU 90 Toes to bar 30 Snatches (145/105) or 70% *Break however you want but complete all work. Examples: 10 Rounds of 30/9/3 5 Rounds of 60/18/6 3 Rounds of 100/30/10 Or chipperRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM 1 Power snatch + 1 Hang power snatch start at 60% and build. ) Weightlifting Drop Snatch (1 Drop snatch + 2 over head squats x 5 sets. All sets at 60% of snatch ) Metcon Metcon (Time) 3 Rounds 20 Barbell good mornings 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) You go I go rounds (partner) 6 Minute AMRAP 4 Bar MU/c2b/pull ups 8 Push ups Rest 1 Minute everyone together 6 Minute AMRAP You go I go rounds 4 Lateral burpees over the bar 8 Toes to bar Rest 1 Minute everyone together...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×10 @ 60%) Metcon Metcon (Time) For time 3 rounds 21 Box jump overs (24/20) (step down standard) 15 Power cleans (115/75) 9 power snatches (115/75)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×3 @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 200m run 4 Wall walks 6 Dead-lifts (225/155) *Scale to 60% for DLRead More