CrossFit OwnIt – CrossFit Metcon Metcon (Time) 7 min EMOM 5 Double DB thrusters *For technique not load. Metcon Metcon (AMRAP – Reps) Tabata: 8 rounds (20 seconds on/ 10 seconds off, moderate pace) all 8 rounds at each exercise before moving to the next. 30 seconds transition time between exercises Cal row Air squats...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (15 min EMOM) Build to a heavy squat clean *Start @ 50% of 1RM. No misses. Metcon Metcon (Time) For time 1-10 WBS (20/14) Alt DB snatch (50/35) Metcon 30 C2B for time (Time) Rest exactly 3 minutes. Then 30 C2B for timeRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (find a heavy split jerk for the day 5-4-2-1-1) Metcon Metcon (Time) 6 RFT 12 DL (135/95) 10 Push Ups 8 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×8 @ 60%) Metcon Metcon (Time) For Time 45 box jumps (24/20) 45 thrusters (95/65) * athletes should jump up and step downRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 65% 3 @ 70% 3 @ 75% x 4 sets Weightlifting Clean grip RDL (5×4 @ 100% of 1RM Clean) Metcon Metcon (Time) 2 rounds not for time: 200m farmers carry :45 second plank 25 good mornings w/ barbellRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 rounds (teams of 2) 400m run 30 Devil press (50/35) 20 WBS (20/14) 10 Cleans (185/135)Read More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 7 min EMOM 5 Thrusters (95/65) Metcon Metcon (AMRAP – Reps) 4 rounds moderate pace 1 min Bike 1 min Front rack barbell hold (95/65) 1 min Row 1 min Ab mat sit-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 15 min EMOM 1 Front squat (Build in weight) Metcon Metcon (Time) 3 rounds for time 400m run 21 WBS (20/14) 12 DL (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (6×2 (work up to a heavy double)) Metcon Metcon (Time) For time 75 DU (2:1) 50 DB hang C&J (50/35) 75 DU 50 Burpees 75 DURead More