CrossFit OwnIt – CrossFit Weightlifting Snatch Grip Deadlift (4×5 @ 100% of 1RM snatch) Metcon Metcon (Time) Teams of 2: Buy in: 150 DU (2:1) 45-35-25-15 Power snatch (75/55) WBS (20/14) Cash out: 150 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 2×4 @ 80% 2×3 @ 85% Metcon Metcon (Time) @ min 0 4 x 400m run (keep runs same pace as last week) 50 seconds rest between rounds Metcon Metcon (Weight) Extra credit minutes 14 – 20 4 max attempts to establish heavy squat clean for the dayRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press 5-4-3-2-1-1-1 *Start at 60% and climb. Find a heavy single for the day. Metcon Metcon (Time) For time 45 Lateral burpees over the bar 55 T2B 45 STO (135/95)Read More

CrossFit OwnIt – CrossFit Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% x 2 sets *All sets unbroken. No dropping in between reps. Weightlifting Snatch Pull (5×4 @ 100%) Weightlifting Pause overhead squat (5×3 @ 70%. 3 second pause in squat) Metcon Metcon (Time) Extra credit (if you...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds for time Teams of 3 40 Back squats (135/95) 30 C2B Pull-ups 20 Synchro burpees 10 Snatches (135/95) *One partner must be holding KB front rack hold (53/35) while one works and other rests for every movement except synchro burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting 10 min EMOM Clean and jerk complex1 PC + 1 Hang squat clean + 1 Push jerk @ 60- 65%of 1RM C+J Metcon Metcon (Time) For time 30/25 Cals on bike or rower (coaches choice) 30 Thrusters (135/95) 300m run *Athlete should be able to hold sets of 10 or...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (24 mins to establish 1RM snatch.) 3 @ 60% 2 @ 70% 2 @ 80% 1 @ 85% 1 @ 90% 1-1-1 Metcon Metcon (Time) For time (10 min cap) 15-12-9-6-3 Burpee Box Jump Over (24/20) DL (135/95) T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 3×3 @ 80% 1×3 @ 85% Metcon Metcon (Time) 4 x 400m run 1 min rest between 400s. *Pace should be consistent with last weeks last 400m run.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Metcon Metcon (Time) 5 RFT 18 WBS (20/14) 12 C2B pull-ups 4 DB Devil press (50/35) *Those comfortable with KB may choose to use them. Those new to CF (2 months or less) sub devil press for 1 burpee + 1 KBS.Read More