CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 5 rounds 200m farmers carry (pick a challenging weight) 10 thrusters (135/95) 20 power clean and jerks (135/95) 30 synchro lungesRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps @ 83%) Metcon Metcon (Time) 6 individual rounds E4MOM 10 burpees to target 12 T2B 10 2-DB squats (50/35) *sprint effort with unbroken movementsRead more

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Squat clean (3 reps @ 70% 2 reps @ 73% 2 reps @ 75% x 3 sets ) Metcon Metcon (Time) 10 RFT 30 Double unders (60 single unders) 1 Clean @ 83-85%Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 70%) Metcon Metcon (Time) Partner workout 75 calorie row or bike 75 pull ups 50 calorie row or bike 50 C2B 25 calorie row or bike 25 BMU *scale to pull up variations with increasing difficulty Metcon Metcon (Time) Run club at 4:30pm 30 minute run increasing pace every 5 minutes. End at projected 5k paceRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (5 sets x 4 reps @ 100% of snatch) Metcon Box Jumps (5 sets x 2 reps (for explosiveness) ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Dead-lifts (225/155) 15 WBS (201/14) 20 V-upsRead more