CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 second overhead squat ) 6×2 @ 50% or 5-10lbs heavier than last week Metcon Metcon (Time) 4 RFT 60 DU 16 Hang power snatch (95/65) 16 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Front squat + Split Jerk (2 Front squats + 1 Split jerk) X 5 sets at 73% Metcon Metcon (AMRAP – Reps) 5 min AMRAP 3-6-9-12-15… DL (135/95) Lateral burpees over the bar * rest 3 mins and repeat. Athlete picks up where they left off.Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds (partner) 30 squat cleans (135/95) 30 C2B pull ups 800m runRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets ) 1 Power position snatch + 1 hang snatch + 1 low hang snatch *Build to 70-75% Weightlifting Drop Snatch (5×2 @ 55-60% of 1RM Snatch ) Metcon Metcon (Time) 3 Rounds 10 Strict toes to bar/strict leg lifts to rig 20 V-ups/sit...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 80 lunges (95/65) 200m run together 40 Bupree box jumps (24/20) 200m run together 80 Sit ups 200m run together 80 Front squats (95/65) 200m run together *35 minute capRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (1 Snatch pull + 1 Snatch + 1 Low hang snatch) 6 sets @ 65% *Focus on vertical bar path Metcon Metcon (Time) For time 54 Single arm alternating devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 65%) Metcon Metcon (Time) 4RFT 400 m run 30 air squats 20 HSPU/Push Ups 10 push press (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 Second overhead squat ) 6×2 @ 45% or add 5-10 lbs from last week Metcon Metcon (Time) Teams of 2 For Time 200/175/150 cal bike or row (MM/MF/FF) 100 pull ups 50 2-DB box step overs (50/35) (24/20)Read More

CrossFit OwnIt – CrossFit Skill Push-ups Week 1 PART 1 Mobility: Sleeper stretch, 30 sec per side 2 rounds: 6 each Y-W-T lift-offs Plank hold 10-20 sec 6 Scapula push-ups 3 push-ups negatives, 3 sec (scale: on rig) PART 2 5 minutes: Scaled: 3x 10-15 push-ups, scaled on rig or with bands Rx: 3x max...Read More

CrossFit OwnIt – CrossFit Weightlifting Front squat + Split Jerk (2 Front squats + 1 Split jerk @ 70% of 1RM C+J) x 5 sets Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 36 DU 24 Single DB OH lunge (50/35) (12 each arm) 12 T2BRead More