CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 1 rep @ 90%) Metcon Metcon (AMRAP – Reps) 10 individually timed rounds E2:30MOM 1 minute on/1:30 off 7/5 calories on row or bike max empty barbell thrusters with remaining time (45/35) *sprint effortRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 50 DU/75 single unders 40 toes to bar 30 deadlifts (135/95) 20 calories on bike or rower 10 RMU/ C2B/ or pull up variationRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 70% ) Metcon Metcon (Time) For time 9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9 lateral burpees over the bar wall ball shots (20/14) *workout goes: 9 down to 1, then back up to 9. Metcon Metcon (Time) Run club at 4:30 pm 200 m warm up E11MOM x...Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch (Establish a 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 5 wall walks 7 power cleans (135/95) 9 STO (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 83% 1 rep @ 85% 1 rep @ 88% 1 rep @ 90% x 3 sets (90% 3 sets only)) Metcon 1-time exercise (Time) 7 RFT 200m run 10 2 DB/KB box step overs (24/20) (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 minute EMOM 1 clean + 1 front squat + 1 jerk @ 75-80% of clean and jerk ) Weightlifting Clean grip RDL (5 sets x 4 reps @ 95% of clean ) Metcon 1-time exercise (Time) 3 rounds 1 minute plank 20 barbell good mornings 15...Read More

CrossFit OwnIt – CrossFit Metcon 1-time exercise (AMRAP – Rounds and Reps) Partner workout For time 12 minute AMRAP 200m run (together) 10 burpees Rest 2 minutes 12 minute amrap 12 hang power snatch (95/65) 12 thrusters (95/65) 12 synchro v-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 2 reps @ 85% ) Metcon Metcon (AMRAP – Reps) 7 individually timed rounds at sprint effort E3MOM (90 seconds on/90 seconds off) 11/9 calorie bike or row max single arm alternating devils press (50/35) until 90 second mark score = devils pressRead More

CrossFit OwnIt – CrossFit Power clean and jerk (5 sets 2 cleans + 1 jerk @ 85-88%) Metcon Metcon (Time) 9 RFT 6 box jump overs (30/24) 4 hang cleans (185/135) or 65-70%Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch grip RDL (4 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) Teams of 2 for time 150 WBS (20/14) 100 T2B 50 C2B pull ups Metcon Metcon (Time) Run club at 4:30pm 300m run warm up Run club E2MOM 15 sets- 200 m run Hard...Read More