CrossFit OwnIt – CrossFit weightlifting Power Snatch (10 minute EMOM 1 power snatch *start @ 55-60% and build ) weightlifting Snatch Balance (5 sets x 2 reps @ 60-65% of snatch *focus on technique and dropping quickly under bar ) Metcon Metcon (Time) 3 rounds 20 banded bicep curls 20 barbell good mornings 40 flutter...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 12 minute AMRAP 20 T2B 20 alt DB snatch (50/35) 10 Bar MU/C2B/pull up Rest 2 minutes (everyone together) 12 minute AMRAP 20 single arm alt devils press (50/35) 20 2-DB thrusters (50/35) 10 Bar MU/C2B/pull upRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (1 rep @ 85% x 8 sets ) Metcon Metcon (AMRAP – Reps) Partner (you go I go rounds) Every 90 seconds x 6 rounds each (12 rounds total) 10 deadlift (185/135) max burpee box jump over (24/20) with step down standard in remaining time of 90 second...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8 sets x 1 rep @ 80%) Metcon Metcon (Time) Rope climb technique work Then 5 rounds NOT for time 200m farmers carry walk (50/35) 2-3 rope climbsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (5 sets x 1 rep @ 110% of clean) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP 20/16 calorie bike or row max power cleans @ 75% *rest 3 minutes x 3 sets *bike/row should take 90 seconds at most *score = power cleans Metcon Metcon (Time)...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60% *focus on technique ) Metcon Metcon (Time) 3 rounds for time 30 V-ups 45 WBS (20/14)Read More

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