CrossFit OwnIt – CrossFit weightlifting Snatch (Every 90 seconds x 8 sets 2 snatches @ 80% ) weightlifting Snatch Grip Deadlift (5 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds 20 banded good mornings 20 banded tricep extensions 15 2-DB bicep curl (not alternating)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds for time (partner) 50 DU/100 single unders (each partner) 40 Hang DB clean and jerk (Alt every 10 reps) (50/35) 30 synchro sit upsRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch Pull (5 sets x 3 reps @ 90% of snatch) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 200m run 1 round of Cindy Cindy = 5 pull ups 10 push ups 15 air squatsRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 5 reps @ 75% ) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 24 minute AMRAP 20 calorie bike or row 20 bar facing burpees *switch every minute for max rounds and reps Metcon Metcon (Time) Run club at 4:30pm 4 rounds continuous...Read More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (2 cleans + 1 split jerk @ 75% x 6 sets ) Metcon Metcon (Time) 5 RFT 5 wall walks 20 box jump overs (24/20)Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 5 reps @ 75% ) Metcon Metcon (Time) For time 40 WBS (20/14) 40 V-ups 30 WBS 30 Knees to elbows 20 WBS 20 T2BRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM 2 power cleans + 1 jerk @ 75% of power clean ) weightlifting Clean grip lift off (4×4 @ 95% of clean ) Metcon Metcon (Time) 3 rounds :45 second wall sit 20 banded tricep extensions 20 empty barbell strict pressRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout You go I go ROUNDS 30 minute AMRAP 5 T2B 10 WBS (20/14) 5 push ups AFAP each roundRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)To learn more about CrossFit Games Open 24.2 Rx (Ages...Read More