CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 9 rounds of each before moving on 30 seconds on/10 seconds off Cal Row OH plate hold (25/15) Cal Bike V ups or hollow hold BurpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 65%) Metcon Metcon (Time) 8 RFT 30 DU (2:1) 12 Alt DB snatch (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Front rack box step ups (Establish a new 10RM each leg) Last week of box step up program Metcon Metcon (Time) 2 Rounds for time 800m Run 25 Pull-ups 50 Push-ups 75 Air squatsRead more

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds x 10 sets (*Build to a tough/moderate complex. Start @ 60%) 1 Snatch from power position + 1 snatch from below the knee + 1 snatch from below the knee Weightlifting Snatch grip RDL (5×5 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds 200m OH carry (DB/KB/Plate) 10 Standing behind the neck snatch grip strict press (no heavier than 75/55) 15 Good mornings (no heavier than 75/55) 20 Alt leg v-ups :30 Second hollow holdRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 60 cal row or bike 20 devils press (50/35) 3 rounds 60 WBS (20/14) 20 burpees 10 BMU (2:1 pull up variation)Read more