CrossFit OwnIt – CrossFit Weightlifting Behind the neck strict press (Weight) 5 sets x 4 reps (as heavy as possible with success across) Metcon Metcon (AMRAP – Rounds and Reps) 17 Minute AMRAP 16 burpees 18 empty barbell thrusters (45/35) 200m runRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 8 reps @ 60%) Metcon Metcon (Time) Teams of 2 for time 100 cal row or bike (split) 50 synchro alt db snatch (50/35) 100 box jumps (24/20) (split) 50 synchro alt hang db c and j (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Work up to a heavy c and j for the day Back off to 90% of max for the day and complete three singles at this weight ) Metcon Metcon (Time) 8RFT 3 DL (185/135) 6 strict pull ups 9 push ups Metcon Metcon (Time) Run club...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 @ 80% 2 @ 85% 1 @ 90% x3 sets (only last set)) Metcon Metcon (Time) For Time 100 DU (125 SU) 40 WBS (20/14) 30 T2B 75 DU (100 SU) 30 WBS 20 T2B 50 DU (75 SU) 20 WBS 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (22 mins for all Build to a heavy snatch for the day Immediately into 5 sets of 3 Snatch grip DL at heaviest weight ) Metcon Metcon (Time) 5 RFT 10 min cap 9 lateral burpees over the bar 9 push press (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 Power snatches @ 70-75% ) Weightlifting Bench Press (5 sets x 5 reps @ 70% across ) Metcon Metcon (Time) 3 rounds 20 barbell good mornings 20 bent over row with bar 20 Russian KBS nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 2k row/90 calorie bike 75 Squat clean thrusters (135/95) 50 Bar MU (75 C2B/pull ups/ring rows) 75 power cleans (135/95) 2k row/90 calorie bike nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 @ 73% 3 @ 75% 2 @ 78% 2 @ 80% x 2 sets (only for last set) ) Metcon Metcon (AMRAP – Rounds and Reps) 2 mins on/1 min rest X 5 sets 12 v ups 9 hang power snatch (75/55) 6 BFB *pick up where...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 73% 2 reps @ 80% 2 reps @ 83% 2 reps @ 85% 2 reps @ 88% 2 reps @ 90%) Metcon Metcon (Time) For time 100 DU (150 SU) 100 Wall ball shots (20/14) 100 Box step ups (no weight) (24/20) nutrition challenge Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and power jerk (Weight) 2+2 @ 75% 2+2 @ 80% x 3 sets Metcon Metcon (AMRAP – Reps) 20 minute alternating EMOM 13/11 calorie row 5-10 strict HSPU 13/11 calorie bike 5-10 strict pull ups Metcon Metcon (Time) Run club at 4:30 pm 400 m warm up run 4x...Read More