CrossFit OwnIt – CrossFit Weightlifting Power Clean (14 Minute EMOM) 2 Power cleans @ 80-85% Weightlifting Push press + Push jerk (Build to heavy) 2 Push press + 2 Push jerks Metcon Metcon (Time) 3 Rounds 5 Chin ups 10 Strict T2B or strict leg lifts 15 Turkish sit-ups 20 Banded good mornings 30 Mt....Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 150 Synchro air squats 100 HSPU (HRPU) 80 Box jumps (24/20) 60 Pull-ups 40 SA devils press (50/35)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min emom 45/15 Cal Bike Lateral burpees over bar Cal Row 2 DB/KB OH waiters walk (25 foot sections) RestRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 7 individually timed rounds E5MOM 400 m run/450 m row/24/20 cal row or bike 10 T2B 10 STO (95/65) *rounds should take between 3-3:30. Scale run to meet this time domain and have sufficient rest.Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×4 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 17 Minute AMRAP 30 Calorie row or bike 40 Alt DB snatch (50/35) 50 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Seated 2- DB strict press (Same weight as last week) 5×14 Weightlifting Empty barbell skull crusher (5×10) Metcon Metcon (Time) 5 RFT 9 Burpee pull ups 18 Single DB box step ups (50/35) (24/20)Read More

CrossFit OwnIt – CrossFit Skill Bar Muscle-ups Week 5 – Bar muscle-up progression Bottom of ring dip stretch Bully stretch Then 2 rounds for quality: 10 Band lat pull-downs 10 Kipping swings, feet together – work up to hips to bar Kip swing if able 5 Delayed Kip swing off boxes – work up to...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (15 Minute EMOM) Minute 0-5 2 Snatches @ 65% Minute 5-10 2 Snatches @ 75% Minute 10-15 2 Snatches @ 80-85% *Snatches can be squat or power Weightlifting Snatch Balance (5×3 @ 65-70% of 1RM snatch) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 30 Flutter kicks...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 minute amrap Partners alternate after 1 full round 8 alt DB snatch (50/35) 6 TTB 4 STO (115/75)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 45/15 Burpee Pull up Cal Row Wall walks Cal Bike RestRead More