CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time (teams of 2) 4 rounds 100 single under crossovers (or 150 single unders/100 DU) 50 single arm OH DB lunge (50/35) 40 hang power cleans (115/75) 30 synchro push upsRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 75-80%) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 V-ups Strict pull ups 12/10 calories on a machine after each set example: 10 v-ups 10 strict pull ups 12/10 cals on machine 9 v-ups 9 strict pull ups 12/10 cals on machine 8 v-ups...Read More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 5 ground to overhead (115/75) 100m runRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 75-80% ) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20 Alt DB snatch (50/35) 10 1-DB Alt devils press (50/35) Max WBS (20/14 with remaining time *score = WBS Metcon Metcon (Time) Run club at 4:30pm...Read More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (6 sets x 2 reps @ 80%) Metcon For time 1K row 100 DU/150 single unders 50 bar facing burpees 100 DU/150 single undersRead More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (6 sets x 2 reps @ 80%) Metcon Metcon (Time) For time 1K row 100 DU/150 single unders 50 bar facing burpees 100 DU/150 single undersRead 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 weightlifting Power Snatch (12 minute EMOM 2 power snatches @ 75-80%) weightlifting Behind the neck snatch grip push press (5 sets x 5 reps @ 60% of snatch *5 second pause overhead on last rep ONLY ) Metcon Metcon (Time) 2-3 rounds 100m OH plate walk 20 Barbell good mornings 10...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 minute amrap 50 DU/75 SU (each partner) 30 cleans (135/95) 20 snatches (135/95) 10 ring or bar MU *approximately 60% of clean and 70% of snatchRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 5 reps @ 70%) Metcon Metcon (AMRAP – Reps) 16 minutes teams of 2 you go I go (alternating every minute) 3 wall walks max calories on row or bike w/ remaining time *score = total cals *aim for having at least 30 seconds on...Read More