CrossFit OwnIt – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Push Press (5×5 (increase in weight each set)) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 T2B 10 OH Lunge (95/65) 1 Clean (225/155) *must be a squat clean. Scale to 85% of 1 RMRead more

CrossFit OwnIt – CrossFit OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon (Time) 3RFT 400 m run 21 box jumps (24/20) 12 Pull Ups Metcon (Weight) 5 min EMOM 11 Thrusters (95/65) *scale weight as needed but keep 10 reps every minute on the minuteRead more

CrossFit OwnIt – CrossFit Metcon (AMRAP – Reps) 4 min AMRAP 30 lateral burpees over the bar ME Snatch (75/55) *rest 4 minutes 4 min AMRAP 20 lateral burpees over the bar ME Snatch (135/95) *rest 4 minutes 4 min AMRAP 10 lateral burpees over the bar ME Snatch (165/115) *rest 4 minutes before clock restarts for back squat *score total snatches. Each athlete may only have one bar. Use rest to change weight. Back Squat (Establish 3RM in 18 minutes )Read more

CrossFit OwnIt – CrossFit Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders10 minute time cap Both partners may have 3 attempts each to establish their max sets of DU. Add scores together for total score Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double Unders 10 Pull-upsTo learn more about Lift Up Luke click hereThis will be a partner MetCon for 10 minutes. Scale weight to 70% of 1RM Power Clean. (2:1) on DU. Divide reps as needed 🙂Read more

CrossFit OwnIt – CrossFit CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead more