CrossFit OwnIt – CrossFit Metcon Metcon (Time) Eva Strong WOD *Partner workout 5 Rounds for time 24 Double unders 19 Toes to bar (split between partners) 2 Clean and jerks (205/135 (split) 400m run (together) *Double unders are performed at the same time. Do not move on to the next movement until both partners complete...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3@ 70% (2 second pause @ bottom) Metcon Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 Minute EMOM) 1 Clean and jerk *Work up to 75% Metcon Metcon (Time) 3 RFT 400M run 5 Wall walks 15 Dead-lifts (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill day 2) Week 2 Part 1 (all weeks): With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 2, Part 2: Repeat STE with empty barbell or PVC then,...Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×5 @ 65%) Metcon Metcon (Time) 5 RFT 16 1-DB box step up (50/35) (24/20) 50 DU (75 SU)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 70% (2 second pause @ bottom-no belt) Today is the start of a pause back squat cycle. We will be squatting 2 times a week every other week for 6 weeks. This will help build general strength that will translate to our Olympic WL. Metcon Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 1 1 inch clean *Work up to 75-80% Weightlifting Bench Press (5×3 @ 75-80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute amrap 1 Minute wall-sit 5 Strict chin ups 10 Bent over row w/ barbell 10 Seated barbell strict press 20 Toe touches 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner wod 35 minute cap 2k row/120 calorie bike 75 HSPU (HRPU) 50 Box jumps (24/20) 50 DB burpee DL (50/35) 75 KBS (53/35) 2k row/120 calorie bikeRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (20 Minutes to establish 1RM) *newer athletes work up to a heavy single and then complete a 10 min emom of 2 c and j @ 80 % for technique Metcon Metcon (AMRAP – Reps) 10 min AMRAP 4-8–12-16-20…. DB snatch (50/35) OH BB lunge (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill work day 1) Part 1 (all weeks): With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 1, Part 2: Repeat STE 2x with empty barbell or PVC Metcon...Read More