CrossFit OwnIt – CrossFit Weightlifting Front Squat (6 reps @ 65% Then 5 sets x 3 reps @ 70% ) Metcon Metcon (AMRAP – Rounds and Reps) 4 minutes/2 minutes off X 3 rounds 20 WBS (20/14) 10 burpees 5 power cleans (155/105) *pick up where athlete leaves off after each rest intervalRead more

CrossFit OwnIt – CrossFit Skill Rope Climb Metcon Metcon (AMRAP – Reps) 30 Minute Alt EMOM 100-150 m run 13/11 cal row or bike 6R/6L hang DB snatch (50/35) 1-2 Rope climbs/2-4 Rope walk ups 15-20 sit upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 Minute EMOM 1 Power clean Build to a heavy power clean for the day. *start at 50-60% and build ) Weightlifting Strict press (5×3 @ 75-80% of 1RM) Metcon Metcon (Time) 3 Rounds 100m farmers carry 15 Ring rows w/ 10 second hold at top on last rep 20 Barbell good mornings 30 SitupsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 2 rounds 50 Box jumps (24/20) 50 KBS (53/35) 50 FR lunges (95/65) 50 Push ups 50 Pull ups 50 Thrusters (95/65)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 Minute Alt EMOM 13/11 Calorie bike 3-5 Clean and jerks (185/135) or 70% 13/11 Calorie row 15-20 Air squats Rest *athlete should not be spending more than 45 seconds on any movement before moving to next stationRead more