CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 25 minute AMRAP 200m run 24 OH DB lunge (50/35) 48 lateral burpees over the bar 24 power snatches (115/75) 48 synchro v upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% X 2 sets (all of it)) Metcon Metcon (AMRAP – Reps) 20 minute alt EMOM @ moderate pace 13/11 calorie bike 5 shuttle runs 13/11 calorie row 5-10 KHSPURead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 70%) Metcon Metcon (Time) 6 RFT 4 BMU 8 T2B 12 OH Alt DB lunge (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (Pause split jerk 7 sets x 2 reps @ 75% ) Metcon Metcon (Time) For time 50-40-30-20-10 Single under crossovers Sit ups Metcon Metcon (Time) Run club at 4:30pm E4MOM X 6 rounds 500m runRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 100% of clean) Metcon Metcon (Time) 3 RFT 500m run 10 clusters (135/95) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 2 sets (all of it)) Metcon Metcon (AMRAP – Reps) 10 minute AMRAP teams of 2 90 Burpee box jump overs (24/20) max calorie row or bike with remaining time *:30 seconds on, :30 seconds...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets 1 power position snatch + 1 hang snatch + 1 snatch *build to moderate for the day ) Weightlifting Snatch grip RDL (5 sets x 5 reps @ 95% of snatch ) Metcon (Time) 3 rounds 1 minute wall sit w/ or w/o...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets 1 power position snatch + 1 hang snatch + 1 snatch *build to moderate for the day ) Weightlifting Snatch grip RDL (5 sets x 5 reps @ 95% of snatch ) Metcon (Time) 3 rounds 1 minute wall sit w/ or w/o...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 150 cal bike or row 120 DB snatch (50/35) 90 DU each 60 power cleans (185/135) 30 RMURead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10 reps all between 80-85% broken up however ) Metcon Metcon (Time) 4 RFT 13 BJO (24/20) 13 thrusters (75/55) 13 C2B pull upsRead More