CrossFit OwnIt – CrossFit Weightlifting Push Press (5×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 5 pull ups 10 push ups 15 air squats Rest 1 min x 4Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 6 RFT 400m run 10 Hang Power clean 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (Time) For time (18 min cap) 50 Cal row or bike 50 Burpees to target (to a #45 plate) 50 DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 minute EMOM) 1 Power snatch *Start @ 60% and build. Weightlifting Strict press 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 1 rep @ 85% Metcon Metcon (Time) 2 rounds :45 second wall sit 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 4 rounds 20 hang power snatch (75/55) 20 1 DB Box step ups (50/35) (24/20) 40-30-20-10 Cal bike or row Push ups (while partner does push ups, other partner holds plank)Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 28 Minute alt EMOM (45/15) Change stations every minute Cal row Unloaded lunges Cal bike PVC pipe OHSRead More

CrossFit OwnIt – Hi-C Weightlifting 10 Minute EMOM 1 Hang power snatch + 4 OHS Metcon Metcon (Time) 4 RFT 15 DL 15 Box jumpsRead More

CrossFit OwnIt – Hi-C Weightlifting Back Squat (8 Minute EMOM) 4 Back squats + 4 Back rack lunges *Same bar Metcon Metcon (Time) 4 RFT (15 min cap) 11 Thrusters 11 Lateral burpees over the bar 11 Strict pull-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 10 T2B 50 DU (2:1) 10 Push press (95/65) Rest 3 minutes Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 25 Power cleans (95/65) 25 HRPU Rest 3 minutes Weightlifting Hang Power Clean (6 minutes to establish 3 rep...Read More