CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 6-8 2 db box step overs (50/35) (24/20) 6-12 cal row 6-10 Thrusters (95/65) 6-12 cal bike RestRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 3 @ 80% 2 @ 85% 1 @ 90% X 3 Metcon Metcon (AMRAP – Reps) 5 individual rounds 3 mins on/1 min rest 300 m run 9 T2B ME push ups with remaining time *score is total push upsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press Work up to a heavy complex Of: 4 strict press 3 push press 2 push jerk 1 split jerk Work up to 75% of strict press. Complete 5 total sets Metcon Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 15 WBS (20/14) 10 DL (95/65) 5 burpeesRead More

CrossFit OwnIt – CrossFit Skill Handstand Push-ups Week 1 PART 1 3 rounds: Hollow holds 15 sec (scale: knees bent) Handstand hold 15 sec (scale: pike hold off box, scale up: shoulder taps) Tricep push-ups 5-10 reps (scale: knees or bands) HSPU negative 2 reps, 4 sec negative (scale: pike or regular push-up negative, scale...Read More

CrossFit OwnIt – CrossFit Weightlifting E2MOM X 10 sets 1 Power clean + 2 Push jerks @ 85% of 1RM power clean across Weightlifting Clean Pull (5×3 @ 90% of 1RM clean (2 second pause @ knee) ) Metcon Metcon (Time) 10 Minute AMRAP 10 Elevated ring rows w/ 10 second descend on last rep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 16 Deadlift (155/105) 16 Burpees (while partner is doing burpees, other partner holds barbell in deadlift) Rest 2 minutes 12 Minute AMRAP 75 DU (2:1) 12 Alt Hang DB C&J (50/35) *single DB 8 Squat cleans (155/105)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 minute alt emom 6-12 cal row 6-12 HSPU or SHSPU 6-12 cal bike 12 FS (135/95) or 50 % RestRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 4 @ 70% 3 @ 75% 2 @ 80% 1 @ 85% X 2 time through from the top Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 power cleans (135/95) 6 STO (135/95) 3 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting DB bench press (5×10) Metcon Metcon (Time) 5 individually timed rounds E5MOM 400 m run 24 lunges 18 push ups 12 pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting 14 Minute EMOM 1 Power snatch + 1 Hang squat snatch (build up to 80%) Metcon Metcon (Time) For time (15 minute cap) 90 WBS (20/14) *Every time athlete breaks, complete 10 burpee box jump overs (24/20)Read More