CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 110% of clean) Metcon Metcon (Time) Partner workout 30 seconds on/30 seconds off 200 calories on bike or row 100 pull ups 200 DU/350 SU 100 front rack lunge (115/75) Metcon Metcon (Time) Run club at 4:30pm 300 m warm up run...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Build to a 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 20 empty barbell thrusters (45/35) 20 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (9 total reps @ 85-93% *use good judgement. Can break up however you want ) Metcon Metcon (Time) 3 RFT 21 T2B 15 power cleans (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Mid hang power snatch (Weight) 12 minute EMOM minute 0-4 2 mid hang power snatches @ 60% minute 4-8 2 mid hang power snatches at 65% minute 8-12 2 mid hang power snatches @ 70% Weightlifting Bench Press (5 sets x 4 reps @ 70%) Metcon Metcon (Time) 3 rounds...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 2 rounds 60 V-ups 40 Hang power Cleans (135/95) 2 rounds 50 Wall balls (20/14) 30 Bar MU/C2B/pull up (40 ring rows) 2 rounds 40 HRPU 20 Front squats (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (20 minutes to build to a 1RM Then complete 3 sets x 3 reps @ 80%) Metcon Metcon (Time) 3 rounds for time 22 burpees over DB 22 DB hang clean and jerk (50/35) (11 each side)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Accumulate 6 reps between 90-95% *use good judgement. No failures) Metcon Metcon (Time) For Time (20 min cap) 400 m run 21 thrusters (75/55) 400 m run 42 KHSPU 400 m run 21 thrusters (75/55) 400 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (2 reps @ 83% x 2 sets 2 reps @ 85% x 3 sets 2 reps @ 88% x 4 sets ) Metcon Metcon (Time) For time 1k row/50 calorie bike 50 pull ups 25 Devil’s press (50/35) Metcon Metcon (Time) Run club at 4:30pm 400m warm up...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 75% 4 sets x 2 reps @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 8 T2B 12 OH 1 DB lunge (50/35) (6/6) 16 DU (32 SU) Rest 1 min x 4 sets. Pick up where you left off for total...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5 sets x 5 reps @ 75% ) Metcon Metcon (Time) 4RFT 14 BBJO (24/20) 7 power snatches (135/95) or 65-70%Read More