CrossFit OwnIt – CrossFit weightlifting Snatch (2 sets x 2 reps @ 75% 2 sets x 2 reps @ 80 4 sets x 1 rep @ 85%) Metcon Metcon (AMRAP – Reps) 14 minute AMRAP 50/42 calorie row or bike 50 WBS (20/14) 50 T2B 50 burpee box jump overs (24/20)Read more

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 80-85% range ) Metcon Metcon (Time) 9 rounds for time 30 DU (2:1) 6 power cleans (135/95)Read more

CrossFit OwnIt – CrossFit weightlifting Snatch (Every 90 seconds x 8 sets 2 snatches @ 80% ) weightlifting Snatch Grip Deadlift (5 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds 20 banded good mornings 20 banded tricep extensions 15 2-DB bicep curl (not alternating)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds for time (partner) 50 DU/100 single unders (each partner) 40 Hang DB clean and jerk (Alt every 10 reps) (50/35) 30 synchro sit upsRead more

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 24.3 Rx (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 chest-to-bar pull-ups Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 bar muscle-ups Time cap: 15 minutes F: 65lb, 95lb M: 95lb, 135lbTo learn more about CrossFit Games Open 24.3 Rx (Ages 16-54) click here Metcon CrossFit Games Open 24.3 Scaled (Ages 16-54) (Time) All for time: 5 rounds of: 10 thrusters, weight 1 10 jumping chest-to-bar Rest 1 minute, then: 5 rounds of: 7 thrusters, weight 2 7 chin-over-bar pull-ups Time cap: 15 minutes F: 45lb, 65lb M: 65lb, 95lbTo learn more about CrossFit Games Open 24.3 Scaled (Ages 16-54) click hereRead more