CrossFit OwnIt – CrossFit Weightlifting Power Snatch Every 2 minutes x 8 sets 2 Power snatches + 2 OHS *Build to a heavy for the day Weightlifting Push Press (5×3 @ 70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 14 Seated 2 DB Alt shoulder press 20 Bent over row w/ DB (10 each side) 25 DB bench 10 Barbell bicep curl 5 Strict pull ups/ chin upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 10 Synchro HRPU 20 Alt DB snatch (50/35) 20 Single DB box step ups 2 rounds 30 HPC (95/65) 30 Lateral burpees over the barbell 1 round 800m run or 50 Cal row/bike 100 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M: 95 lb, then 115 lb, then 135 lbTo learn more about CrossFit Games Open 22.3 RX (Ages 16-54) click here Metcon CrossFit Games Open 22.3 Scaled (Ages 16-54) (Time) For time: 21 jumping chin-over-bar pull-ups 42 single-unders 21 thrusters (weight 1) 18 chin-over-bar pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 45 lb, then 55 lb, then 65 lb M: 65 lb, then 85 lb, then 105 lbTo learn more about CrossFit Games Open 22.3 Scaled (Ages 16-54) click here Metcon CrossFit...Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 45/15 Cal bike 6-12 burpees Cal Row 2 TGU (Turkish get up) (1 right arm/ 1 left arm) RestRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 21 min amrap (partner WOD) 55 cal row or bike 55 2- KB DL (53/35) 55 synchro sit ups 55 air squats (not synchro) Weightlifting Body building 4 rounds alt 14 seated 2 DB alt shoulder press (7 each arm) 14 seated DB tricep extensionsRead more