CrossFit OwnIt – CrossFit weightlifting Back Squat (1 rep @ 85% x 8 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 15 air squats 20 DU 10 push ups 20 DU 5 pull ups 20 DU *or 20 drag rope single undersRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM Minute 0-4 3 cleans and jerks @ 65% Minute 4-8 2 clean and jerks @ 70% Minute 8-12 2 clean and jerks @ 75% ) weightlifting Strict press (5 sets x 3 reps (building) *build to a moderate 3 for the day ) Metcon...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 150 crossover single unders 100 alt DB snatch (50/35) 150 crossover single unders 100 alt DB hang clean and jerk (50/35) 150 crossover single unders 100 OH DB lunge (alt arms every 10 reps) 150 crossover single undersRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 3 reps @ 81-86% range ) Metcon Metcon (Time) For time 50/42 calorie row or bike 40 T2B 30 deadlift (205/145) 20 bar MU 10 jerks (205/145)Read More

CrossFit OwnIt – CrossFit Metcon CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps) 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch box M: 135lb barbell, 50lb dumbbells, 20-inch boxTo...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (3 sets x 4 reps @ 104% of 1RM clean ) Metcon Metcon (AMRAP – Reps) Intervals 60 seconds on/60 seconds off x 12 sets 7/5 calories on the row or bike Max burpees with remaining time left *score = total burpees *machine should take 35 seconds or...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (2 sets x 2 reps @ 80% 2 sets x 1 rep @ 85% 4 sets x 1 rep @ 88% ) Metcon Metcon (Time) For time 100 DU (100 drag rope single unders OR 150 single unders) 20 squat cleans (155/105) 100 DU 20 power cleans (155/105) 100...Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 81-86% range ) Metcon ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 SquatsRead More

CrossFit OwnIt – CrossFit weightlifting Power position snatch (12 minute EMOM 2 power position snatches *building. Start around 55% ) weightlifting Halting Snatch Grip Deadlift (5 sets x 4 reps @ 85% of snatch *2 second pause at knee ) Metcon Metcon (Time) 3 rounds 200m OH plate walk 20 barbell good mornings 15 bicep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner 25 minute AMRAP (you go I go rounds) 2 ground to overhead (115/75) 4 KBS (53/35) 6 T2BRead More