CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (15 min EMOM) Start @ 60% and build from there Weightlifting Bench Press (5×5 @ light/moderate weight) Metcon Metcon (Time) 2 rounds 200m waiters walk :30 plank 30 good mornings w/ barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon Metcon (Time) Partner WOD For time 3 Rounds 40 WBS (20/14) 30 Pull-ups 20 Hang power clean (135/95) 27-21-15-9 Box jumps (24/20) HSPU 50 Squat snatches @ (135/95)Read more

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Metcon Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 hanging knee-raises 24 single-unders 35-lb/20-lb dumbbells Metcon Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 sit-ups 24 single-unders 20-lb/ 15-lb dumbbellsRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Speed front squats ) 3×10 reps @ 60% Metcon Metcon (AMRAP – Reps) 5 min Bike conversational pace 5 min row conversational pace 5 min cap- 800 m run 5 min roll out or stretchRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (3-3-3-3) Heavy 3 for the day. Establish strong lockout at the top. Metcon Metcon (AMRAP – Reps) 5 individual rounds: 90 seconds Burpee to target 90 seconds rest *record total repsRead more