CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP with a partner 50 DU @ same time 40 DL 185/135 30 cal row (one partner holds plank during row) 20 synchro sit ups 10 wall walksRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Build to a heavy clean and jerk for the day) Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP squat clean thrusters (155/105) Skill Metcon (AMRAP – Reps) 10 minute skill work on toes to barRead More

CrossFit OwnIt – CrossFit weightlifting Snatch Pull (3 sets x 3 reps @ 95%) Metcon Metcon (AMRAP – Rounds and Reps) 35 minute AMRAP @ recovery pace 400m run 20 calorie row or bikeRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 75% 2 reps @ 80% 2 reps @ 83% 2 reps @ 85% 2 reps @ 88% 2 reps @ 90%) Metcon Metcon (Time) 3 RFT 25 wall balls (20/14) 10 2-DB box step overs (24/20) (50/35) Metcon Metcon (Time) Run club at 4:30pm 30...Read More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (3 reps @ 73% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 2 sets (80% only ) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 10 shuttle runs max burpee pull ups with remaining timeRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (2 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets ( 90% x 2 sets only) Metcon Metcon (Time) For time (14 minute cap) 1k row OR 50/40 calories on bike 40 HSPU 30 Power...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM 2 touch and go power snatches *Build to moderate double) weightlifting Strict press (5 sets x 4 reps @ 60%) Metcon Metcon (Time) 3 rounds 20 banded good mornings 15 v-ups 10 banded tricep extensions WeightliftingRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 150 push ups (split) 75 power cleans (115/75) 150 synchro air squats 75 burpees 150 DU (each)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch grip RDL (4 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) For time 800m run 40 KBS (53/35) 20 Bar MU 800m runRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (6 sets x 2 reps @ 70% ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 15 WBS (20/14) 15 calorie row or bikeRead More