CrossFit OwnIt – CrossFit Metcon Front Squat (4×3 @ 80%) Metcon Metcon (AMRAP – Reps) 2 min row Rest 1 min 2 min burpee to target (45lb bumper) Rest 1 min 2 min bike Rest 1 min 2 min pull-ups Rest 1 min 2 min shuttle run (2 lines) *Count total reps.Read more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5-5-3-3-3) Increase load each set maintaining safe mechanics Metcon Metcon (AMRAP – Rounds and Reps) 15 min partner AMRAP You go I go-must complete a full round and tag athlete in 8 BJO (24/20) 8 DB snatch (50/35) 8 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (30 min to establish 1RM snatch) Proposed rep scheme: 3 @ 65% 3 @ 70% 2 @ 75% 2 @ 80% 1-1-1 Metcon Metcon (AMRAP – Reps) 10 min alt EMOM 15 T2B 15 HSPU *These are very difficult numbers to hold. Pick your number you can hold for entire EMOM.Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 70% 1×3 @ 80% 2×2 @ 90% 1×1 @ 95% Metcon Metcon (Time) For time Run 800m-400m-200m DU 90-60-30Read more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (Build to 1RM.) Proposed rep scheme: 5 @ 65% 3 @ 70% 2 @ 80% 1-1-1 Metcon Metcon (Time) 10 RFT 7 BFB 7 Power cleans (95/65)Read more