CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (Time) For time (18 min cap) 50 Cal row or bike 50 Burpees to target (to a #45 plate) 50 DB snatch (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 minute EMOM) 1 Power snatch *Start @ 60% and build. Weightlifting Strict press 3 reps @ 60% 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 1 rep @ 85% Metcon Metcon (Time) 2 rounds :45 second wall sit 20 good mornings w/ bar 15 V-ups 10 DB renegade rowsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 4 rounds 20 hang power snatch (75/55) 20 1 DB Box step ups (50/35) (24/20) 40-30-20-10 Cal bike or row Push ups (while partner does push ups, other partner holds plank)Read more

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3. F: 65 lb. for the front squats and thrusters M:95 lb. for the front squats and thrusters Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here Metcon Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time) For total time: 15 front squats 30 hanging knee-raises 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chin-over-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Workout...Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 28 Minute alt EMOM (45/15) Change stations every minute Cal row Unloaded lunges Cal bike PVC pipe OHSRead more