CrossFit OwnIt – CrossFit Weightlifting Strict press (5 sets x 3 reps *building ) Metcon Metcon (AMRAP – Reps) 20 minute ALT EMOM 12/10 calorie row 10 DB bench 12/10 calorie bike 12 2-DB standing tricep OH extension 12 2-DB bicep curlsRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (8 reps @ 68% x 1 set 6 reps @ 70% x 4 sets ) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Metcon Metcon (Time) Run club at 4:30pm E4MOM x 7 sets 400m run *progressiveRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 90% of clean) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 12 calories on a machine 6 squat cleans (185/135) 12 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (8 reps @ 68% 6 reps @ 70% x 4 sets ) Metcon Metcon (AMRAP – Reps) 90 seconds on/1 minute off x 6 sets 10 T2B 5 DL (225/155) max bar facing burpees w/ remaining time *score = burpeesRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Every 90 seconds x 8 sets 2 cleans + 1 push jerk @ 80% ) Weightlifting Clean grip deadlift (4×4 @ 110% of clean ) Metcon Metcon (Time) 3 rounds 15 lateral DB raises 15 tricep extensions w/ 1 DB 20 alt leg v-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Buy in: 85 calorie row or bike (while partner is on machine, other partner holds a plank) 27-21-18-15-12-9-6-3 T2B 1-DB OH lunge (50/35) 3-6-9-12-15-18-21-27 Power clean and jerk (135/95) HSPU Cash out: 85 calorie row or bike (while partner is on machine, other partner holds a...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps *build each set ) Metcon Metcon (Time) 3 RFT 9 front squats (135/95) 7 power snatches (135/95) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps *build each set ) Metcon Metcon (Time) 3 RFT 9 front squats (135/95) 7 power snatches (135/95) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean ) Metcon Metcon (AMRAP – Reps) 25 minute alt EMOM 12/10 calorie row 12 DB bench press 12/10 calorie bike 24 banded tricep pull downs 12 empty barbell bicep curlsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (8 reps @ 65% 6 reps @ 70% x 4 sets ) Metcon Metcon (Time) For time (11 minute cap) 50-40-30-20-10-20-30-40-50 Double unders 5-4-3-2-1-2-3-4-5 Bar MU Metcon Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 300m run *progressiveRead More