CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ 65-70%) Metcon Metcon (AMRAP – Reps) 16 min alt EMOM 0- 10 HSPU or scale 1- 10 C2B Pull-ups or variationRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 RFT 400m run 20 OH single arm DB lunge (50/35) (10 each arm) 20 Single DB box step ups (alternating legs) (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting 1 power clean + 1 hang squat clean + 1 front squat (Build to a heavy complex) 15 min EMOM Weightlifting Split Jerk (1×1 (build to a heavy for the day)) Metcon Metcon (Time) 2 RNFT :45 sec plank 30 goodmornings w/ empty barbell 25 Russian twist w/ med ballRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 7 rounds of 10 HPC (135/95) 10 lateral burpees over bar 10 strict HSPU 5 rounds of 7 BMU 7 cleans (225/155) *power or squatRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Min 0-18 For Time 50 cals on Bike or rower (Coaches choice) 50 empty barbell thrusters 50 DB snatch 50 Air squats 50 Push ups Metcon Metcon (Weight) Min 18-30 Establish heavy snatch complex for day 1 squat snatch 1 hang squat snatch 1 OHSRead more