CrossFit OwnIt – CrossFit weightlifting Squat Clean and Jerk (12 minute EMOM 1 squat clean + 2 push jerks @ 75-80%) weightlifting Strict press (4×4 @ 80%) Metcon Metcon (Time) 3 rounds 15 seated barbell press 20 sit ups :30 high plank to low plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute AMRAP 30 calorie row or bike 15 synchro burpees 10 power cleans (155/105)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 80-85% ) Metcon Metcon (Time) 6 RFT 14 front rack barbell lunge (75/55) 14 shoulder to overhead (75/55)Read More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 15/12 calorie row or bike 10 shuttle runs (50 feet = 1) 2 rope climbsRead More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (6 singles @ 80-85% ) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 HSPU DB snatch (50/35) (each arm = 1 right arm + 1 left arm) Metcon Metcon (Time) Run club at 4:30 pm 6 rounds continuous 500m run hard pace 200m walkRead More

CrossFit OwnIt – CrossFit weightlifting Snatch (2 sets x 2 reps @ 75% 2 sets x 2 reps @ 80 4 sets x 1 rep @ 85%) Metcon Metcon (AMRAP – Reps) 14 minute AMRAP 50/42 calorie row or bike 50 WBS (20/14) 50 T2B 50 burpee box jump overs (24/20)Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 80-85% range ) Metcon Metcon (Time) 9 rounds for time 30 DU (2:1) 6 power cleans (135/95)Read More

CrossFit OwnIt – CrossFit weightlifting Snatch (Every 90 seconds x 8 sets 2 snatches @ 80% ) weightlifting Snatch Grip Deadlift (5 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds 20 banded good mornings 20 banded tricep extensions 15 2-DB bicep curl (not alternating)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds for time (partner) 50 DU/100 single unders (each partner) 40 Hang DB clean and jerk (Alt every 10 reps) (50/35) 30 synchro sit upsRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games...Read More