CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 60% across) Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 55 WBS (20/14) 400 m run 55 T2B 400 m run 55 box step ups (no weight)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (4 sets x 3 reps @ 50% of snatch) Metcon Metcon (Time) 7RFT 27 DU (50 single unders) 9 hang power snatch (75/55) 6 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM 1 snatch pull + 1 power position snatch *build to 70-75% of snatch ) Weightlifting Bench Press (5×4 @ 75% *if you do not know 75%, pick a moderate weight for 5 sets x 4 reps across) Metcon Metcon (Time) 3 rounds 12seated barbell press 16Alt...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 400m run together 50 Clean and jerks (115/75) 400m run together 75 Burpees 50 snatches (115/75) 75 burpees 100 lunges 75 Alt DB snatch (50/35) 100 lungesRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 cleans + 2 jerks @ 75% x 5 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 7 power cleans (135/95) 5 HSPU (seated db press for scale) *rest 1 min x 3 sets (start where you left off)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 75%) Metcon Metcon (Time) 4 Rounds for time 40 DU (75 SU) 20 KB goblet squats (53/35) 10 T2BRead More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 1 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 10 sec Ring support (scale: band, scale up:...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets *90% for 3 sets only ) Metcon Metcon (Time) 3 rounds for time 16 Dead-lifts (185/135) 16 Pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4 sets of 3 reps @ 50%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 100 m run 10 WBS (20/14) 10 HRPU 10 sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (Every 1:15 x 10 rounds 1 Power clean + 1 front squat + 1 jerk *Build to heavy) Weightlifting Push Press (5×5 *Build to a heavy 5 within 5 sets) Metcon Metcon (Time) 3 rounds 40 Russian twists w/ med ball :30 Plank 20 Banded goodmornings 10 Bicep...Read More