CrossFit OwnIt – CrossFit Weightlifting Snatch (2 @ 80% 2 @ 83% 1 @ 85% X 3 waves ) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 40 DU 20 alt DB snatch (50/35) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 2 reps @ 83%) Metcon Metcon (Time) For Time Teams of 2 1 min on/1 min off 80 cal row or bike 160 WBS (20/14) 80 cal row or bike *switch every minute. Complete all calories before moving to WBS. Complete all WBS before moving...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Choose a heavy 4 reps for 5 sets (across) ) Metcon Metcon (Time) 2 rounds 300 m run 21 burpees 2 rounds 300 m run 12 power cleans (185/135) *or 70%Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Accumulate 20 reps between 75-80% in any rep scheme. Use good judgment. No failure) Metcon Metcon (Time) 3RFT 18 T2B 36 OH DB lunge (50/35)(18 each arm)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (12 minute EMOM 2 Hang power cleans @ 70-75% across ) Weightlifting 1 push jerk + 1 split jerk (6 sets @ 80% of split jerk ) Metcon Metcon (Time) 3 sets :30 second wall sit (can add weight if you want) 15 banded tricep extension 30...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 minute partner AMRAP 70 synchro air squats 60 2-DB STO (50/35) 50 burpees 30 bar MU/c2b/pull-up/ (50 ring row)Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch (3 @ 70% 3 @ 73% 2 @ 75% 2 @ 78% 2 @ 80% X 2 sets (80% 2 sets only)) Metcon Metcon (Time) For Time 800 m run 30 1 DB alt devils press (50/35) 500 m run 20 1 DB alt devils press 200...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 reps @ 70% 4 reps @ 73% 3 reps @ 75% 3 reps @ 80% 2 reps @ 83% 2 reps @ 85% ) Metcon Metcon (Time) 3 rounds for time 16 T2B 16 Box jumps (24/20) 16 Front squat (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 @ 63% 4 @ 65% x 2 sets 3 @ 68% x 2 sets (Use clean and jerk as baseline)) Metcon Metcon (Time) In teams of 2 20 min cut off 150 burpees 150 cal row or bike *only one partner works at a time but you...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (3+4 @ 75% 3+3 @ 80% x 3 sets (last percentage only) ) Metcon Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 10 DL (135/95) 30 DU (50 SU) 10 sit ups *rest 1 min x 3. Pick up where you left off. Total rounds and...Read More