CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 50-40-30 Synchro air squats Synchro sit ups 30-20-10 Lateral burpees over the bar Thrusters (95/65) 20-15-10 Burpee pull ups Front rack barbell lunge (95/65)Read more

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.3 RX’d: (Ages 16-54) click here Metcon CrossFit Games Open 25.3 Scaled: (Ages 16-54) (Time) For time: 5 scaled wall walks 50-calorie row 5 scaled wall walks 25 deadlifts 5 scaled wall walks 25 cleans 5 scaled wall walks 25 snatches 5 scaled wall walks 50-calorie row Time Cap: 20 Minutes* F: 85-lb (38-kg) deadlift, 65-lb (29-kg) clean, 45-lb (20-kg) snatch M: 135-lb (61-kg) deadlift, 95-lb (43-kg) clean, 65-lb (29-kg) snatch...Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Recovery workout 90 seconds row for calories 90 seconds echo bike for calories 1 minute rest x 8 setsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (5 sets x 2 reps @ 78% ) Recovery track Metcon (Weight) seated barbell strict press 5 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 10 DB bench press 2 rope climbs 15 empty barbell bicep curls Recovery track metcon Metcon (Time) 5 rounds for quality 10 DB floor press 4 lay to stand rope climbs 15 DB hammer curls Run club Metcon (Time) For total time 100m run 1 min rest 200m run 1 min rest 300m run 1 min rest 400m run 1 min rest 500m run 1 min rest 600m run 1 min rest 800m run 1 min rest 1200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (Clean & jerk complex 1 clean from the floor + 1 clean from below the knee + 1 clean from above the knee + 1 jerk *work up to a heavy for the day ) Recovery track Clean grip RDL (5 sets x 5 reps @ 100% of clean ) Metcon CrossFit track Metcon (AMRAP – Reps) 9 minute AMRAP 50 WBS (20/14) 50 T2B Recovery track metcon Metcon (AMRAP – Reps) 9 minute AMRAP 50 goblet squats 50 knee raisesRead more