CrossFit OwnIt – Hi-C Metcon Metcon (Time) For time In teams of 2 200 cal Row (switch every minute) 60 synchro DB snatch 30 sled pushes (you go I go)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (1 RM 24 minutes) Rep scheme: 5-3-3-1-1-1-1 Metcon Metcon (Time) For Time (15 min Cap) 20 strict HSPU 20 strict Pull Ups 40 Kipping HSPU 40 Kipping Pull upsRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 4 rounds 400 m run 15 DB Front Squats 15 Pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 12 rounds Every 90 seconds 1 snatch (start at 60% and build based on feel) Metcon Metcon (Time) Rest 5 minutes Weightlifting Clean 12 rounds Every 90 seconds 1 clean (start at 60% and build based on feel)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to 1RM.) Recommended rep scheme 5-3-3-2-1-1-1-1. *Start at roughly 60% and build by feel. Metcon Metcon (AMRAP – Reps) 9 min AMRAP 2-4-6-8-10-12-14-16…etc Air squats Burpees Sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting 16 min EMOM (*Start at 50-55% and build. No heavier than 85%. ) 1 power snatch + 1 hang power snatch*Base % off of 1 RM power snatch. Weightlifting Snatch Balance (6×2 @ 65-70% of 1RM snatch. ) *Supposed to be light! Work on technique and getting under the bar....Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 5 rounds 15 Power cleans (135/95) 45 DU 15 push jerks (135/95) 45 DU 3 rounds 30 T2B 30 FS (135/95)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 8 individually timed rounds (e3MOM 10/8 cal row 10 DB snatch 1 sled push (2 lines and back)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×3 @ 85%) Metcon Metcon (Time) For Time 12-9-6 Box Jumps (24/20) C2B Pull ups 6-9-12 Pull Ups High Box Jumps (30/24)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (6×2 @ 85-90%) Metcon Metcon (Time) 4 rounds for time 50 DU (2:1) 15 HSPU 10 BurpeesRead More