CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 rounds 20 Toes to bar 30 calorie row or bike 10 power cleans (155/105) 3 rounds 20 Box jumps (24/20) 30 Alt DB C&J (50/35) 10 Bar MU (2:1 pull up variation)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish 1RM) 7 @ 50 % 5 @ 60% 3 @ 70% 2 @ 80% 1 @ 85% 1-1-1 Metcon Metcon (Time) 5RFT 15 empty BB thrusters 10 lateral burpees *if athlete drops bb. Athlete must complete an additional 50 burpees at the end of wodRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 For time 150 Cal row or bike 150 Alternating DB snatch (50/35) 150 Cal row or bike *Use remaining time to stretch and roll outRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (20 Minutes to establish 1RM) Proposed rep scheme: 3 reps at 60% 3 reps at 70% 2 reps at 80% 1 @ 85% 1-1-1 85% + *if athlete misses same weight two consecutive times must go back down in weight. Metcon Metcon (AMRAP – Reps) 14 min alt emom 4-8 strict pull ups 8-15 push ups * pick numbers that is sustainable for the emomRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 6 Individually timed rounds on the 6th minute 300m run 15 UB WBS (20/14) 10 T2B *Record slowest roundRead more