CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×4 @ 70% (deload) Metcon Metcon (Time) 20 power snatch (75/55) 30 push Press (75/55) 40 DB snatch (50/35)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) “21 guns” 21 min AMRAP 400m run 21 push ups 21 box jumps (24/20) 15 burpees 9 pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (15 min EMOM) 1 hang snatch every minute on the minute. Start @ 60% and build. Can be power or squat Weightlifting Snatch grip lift off (4×4 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds 300m farmers carry 30 should taps (in plank) 30 good mornings w/ barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 10 RFT (partner WOD 15 Power clean (135/95) 15 T2B 15 HSPURead more

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.5 (Ages 16-54) (Time) For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min. Metcon Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time) For time, partitioned any way: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball shots, 14/10 lb ball to 10/ 9 ft. Time cap: 20 min. Metcon Crossfit Games Open 20.5 Masters Scaled (55+) (Time) For time, partitioned any way: 40 jumping chest-to-bar pull-ups 80-cal. row 120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft. Time cap: 20 min.Read more