CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 15 minute AMRAP 40 calorie row or bike 30 hang alt DB C&J (50/35) 20 alt single arm devils press (50/35) Rest 1 minute 1 round 400m run (each partner relay style) 100 WBS (20/14)Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (3 reps @ 78% 2 reps @ 83% 1 rep @ 88% 3 reps @ 78% 2 reps @ 83% 1 rep @ 88% 1 rep @ 90% ) Metcon Metcon (Time) For time 10 clean and jerks @ 60% 8 clean and jerks @ 70% 6 clean...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (3 reps @ 75% 2 reps @ 80% 1 rep @ 83% 1 rep @ 85% X 2 sets (all of it) Metcon Metcon (Time) Partner workout 3 RFT 300m run together 8 alternating rounds of CindyRead More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (3 sets x 3 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap @ sustainable pace 14/12 calories on row or bike 16 alt box step ups (20 inches) 18 hang DB snatch (9 right/9 left) (not alternating) (35/25) *use a...Read More

CrossFit OwnIt – CrossFit weightlifting Push Press (Establish a 2RM) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 200m run 15 T2B max front squats (155/105)Read More

CrossFit OwnIt – CrossFit weightliftingRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 78% 2 reps @ 83% 1 rep @ 88% 3 reps @ 78% 2 reps @ 83% 1 rep @ 88% 1 rep @ 90% ) Metcon Metcon (Time) 4 RFT 10 power cleans (135/95) 15 lateral burpees over the bar 50 DURead More

CrossFit OwnIt – CrossFit weightlifting Hang Power Clean (12 minute EMOM 2 hang power cleans + 1 jerk at 70-75% ) weightlifting Bench Press (5 sets x 5 reps @ 65-70% ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 barbell bent over row 20 HRPURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 4 rounds 40 back rack lunges (115/75) 30 calorie bike or row 20 clean and jerks (115/75)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 reps @ 70% 4 reps @ 73% 3 reps @ 75% 3 reps @ 80% 2 reps @ 83% 2 reps @ 85%) Metcon Metcon (AMRAP – Reps) 3 minutes on/2 minutes off x 4 rounds 21 unbroken WBS (20/14) 15 box jump overs max C2B pull-ups...Read More