CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 30 burpee pull ups 8 rounds (you go I go rounds) 8 deadlift (95/65) 8 HPC 8 front squats 30 lateral burpees over the bar 4 rounds (not you go i go rounds. Split however except jump rope) 40 DU/75 SU (each) 30 thrusters (95/65)...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (1 set x 8 reps @ 68% 4 sets x 6 reps @ 70%) Metcon Metcon (Time) For time 80 calorie bike or row 400m run 20 devils press (50/35) 10 wall facing HSPU 5 rope climbsRead More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (Mid hang snatch (right above knee) 3 @ 70% 3 @ 73% 2 @ 75% 2 @ 78% 2 @ 80% x 3 sets (80% for 3 sets only) ) Metcon Metcon (AMRAP – Reps) 24 minute alternating EMOM 13/11 calorie bike 4 RMU/6 BMU/8 C2B/10 pull ups/ring...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP 10 1 DB box step ups (50/35) (24/20) 10 STO (115/75) *rest 3 minutes 5 minute AMRAP 20 box step ups (no DB) 20 empty barbell shoulder to overhead Metcon Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 90%) Metcon Metcon (AMRAP – Reps) 3 minutes on/90 seconds off x 4 rounds 50 DU 9 Power cleans (135/95) max T2B with remainder of timeRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (1 set x 8 reps @ 68% 4 sets x 6 reps @ 70%) Metcon Metcon (Time) 15 Minute cap 5 RFT 16 Alt OH empty barbell lunge (45/35) 21 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (Every 1:15 x 8 sets 1 squat clean + 2 front squats @ 80% of squat clean ) Weightlifting Clean grip deadlift (4×4 @ 100% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 sit ups 20 DB bicep curlsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 23 minute amrap 50 Alt DB snatch (50/35) (1 DB) 30 burpees over DB 50 Alt hang DB clean and jerk (50/35) (1 DB) 30 C2B pull ups 50 calorie row or bike 30 DB thrusters (50/35) (2 DB’s)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Tempo front squats 5 sets x 3 reps @ 73% *3 second descent, 1 second pause at bottom) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 @ 73% 2 @ 80% X 4 waves ) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 you go I go 5 rounds 2 minutes on/2 minutes off (partner A works for 2 minutes/partner B rests then switch) 10 shuttle runs or 13/11 calorie bike...Read More