CrossFit OwnIt – CrossFit Weightlifting Front Squat (8 sets to build to a heavy single ) *With a 3 second pause @ the bottom. Metcon Metcon (Time) For time 50 Cal row or bike 30 DL (225/155) 50 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (8×1 @ 85%. 3-5 second pause @ the top) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 60 DU (2:1) 10 T2B 3 Power snatch (155/105)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 2 rounds 40 Cal row or bike 20 Power snatch (115/75) 10 BMU 3 rounds 40 Kipping HSPU 30 Front squats (115/75) 150 DU 2 rounds 40 Cal row or bike 20 Squat snatch (115/75) 10 BMURead More

CrossFit OwnIt – CrossFit Weightlifting Bench Press (4×7 @ 70%) Metcon Metcon (Time) 6 RFT 200m run 6 BBJO (24/20) 4 Devil’s press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (10×1 @ 83%. 3-5 second pause @ top) Metcon Metcon (Time) Buy in: 50 Cal row or bike Then… 4RFT 12 Pull ups 18 WBS(20/14)Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 /...Read More

CrossFit OwnIt – CrossFit Skill Handstand Walk *For those that have handstand walks, work on 5,10, 20 feet unbroken, zig zag, and ramp pracgtice. Progressions: HS hold on wall, wall walk, shoulder taps after wall walk, walk to wall, and kick up with a spot. Metcon Metcon (Time) 3 RFT 18 T2B 18 Hang DB...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×1 @ 85%) 3-5 seconds pause @ the bottom. Metcon Metcon (Time) For time (18 min cap) 100 DU 400m run 20 Bar facing burpees 10 Power cleans (225/175) or 80% 20 Bar facing burpees 400m run 100 DURead More

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch pull + 1 Snatch 14 min EMOM. Start @ 60% and build to 85% only. Weightlifting Behind the neck snatch grip push press (5×4 @ 65%) Metcon Metcon (Time) 2 rounds 16 (8 each arm) half kneeling bottoms up KB press 10 Empty barbell Turkish sit ups :45...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 70 Syncro air squats 30 lateral burpees over the bar 20 front squats (135/95) or 55% 60 Synchro air squats 30 Bar facing burpees 15 Front squats (185/135) or 65% 50 Synchro air squats 30 Burpees 10 Front squats (225/155) or 75% Then… 150 Cal row...Read More