CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 25 minute amrap 50 toes to bar 30 devils press (50/35) 50 hang power clean (135/95) 30 push press 50 synchro lungesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 60%) Metcon Metcon (Time) For Time 75/60 cal row or bike 50 thrusters (75/55) 25 SHSPU/40 HRPURead More

CrossFit OwnIt – CrossFit weightlifting Push Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 4 Rounds for time 21 Box jump over (24/20) (step down standard) 7 Clean and jerk (185/135) (scale to 70%)Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 2 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T-push-ups (scale: knees or bands) 15 sec Ring support (scale: band, scale up: rings...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 60% across) Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 55 WBS (20/14) 400 m run 55 T2B 400 m run 55 box step ups (no weight)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (4 sets x 3 reps @ 50% of snatch) Metcon Metcon (Time) 7RFT 27 DU (50 single unders) 9 hang power snatch (75/55) 6 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM 1 snatch pull + 1 power position snatch *build to 70-75% of snatch ) Weightlifting Bench Press (5×4 @ 75% *if you do not know 75%, pick a moderate weight for 5 sets x 4 reps across) Metcon Metcon (Time) 3 rounds 12seated barbell press 16Alt...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 400m run together 50 Clean and jerks (115/75) 400m run together 75 Burpees 50 snatches (115/75) 75 burpees 100 lunges 75 Alt DB snatch (50/35) 100 lungesRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 cleans + 2 jerks @ 75% x 5 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 7 power cleans (135/95) 5 HSPU (seated db press for scale) *rest 1 min x 3 sets (start where you left off)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 75%) Metcon Metcon (Time) 4 Rounds for time 40 DU (75 SU) 20 KB goblet squats (53/35) 10 T2BRead More