CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets of 3 reps (build to heavy 3 as heavy as possible)) Metcon (Time) 5 RFT 40 DU (2:1) 20 OH DB Lunge (10 lunges each arm) (50/35) Metcon Metcon (Time) Run club at 4:30pm 500m warm up run 4 sets 500m run fast (6 minute mile...Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (Choose a heavy 5 sets of 3 reps across *Around 75-80%) Metcon Metcon (Time) For time 50 Calorie row or bike 55 Toes to bar 60 Wall ball shots (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 *build to a heavy set of 5 without pushing to failure) Metcon Metcon (Time) 5 Rounds for time(18 minute cap) 12 BBJO(24/20) 9 Power cleans (135/95) 6 STO (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 32 minute amrap 12 days of Christmas workout partner 1 Bear complex (each partner) (95/65) 2 HSPU 3 Deadlifts 4 toes to bar 5 Bar MU 6 Burpees 7 Hang squat cleans 8 Thrusters 9 Chest to bar 10 Push ups 11 Front squats 12 Devil’s press Remaining...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 Reps @ 65% 2 Reps @ 70% 2 Reps @ 75%) Weightlifting Snatch (5 sets x 2 reps @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 DB hang snatch (50/35) (5 each arm before switching) 5 Burpee box jump overs (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting RDL (4×4 @ 95% of clean) Metcon Metcon (Time) Teams of 2 150/135/120 Calorie row or bike 100 KBS (53/35) 50 Clean and jerk (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 sets x 5 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 3 Strict pull-ups/ring rows 6 Push ups 9 Wall balls (20/14) *Rest 2 minutes and repeat. Attempt to keep rounds and reps consistent. Start back at strict pull-ups when beginning second...Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang power clean (5 reps @ 60% 4 reps @ 65% 3 reps @ 70% X 2 sets) Metcon Metcon (Time) 3 rounds for time 32 Front rack lunges (95/65) 8 Wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 sets x 5 reps @ 70%) Metcon Metcon (Time) For time 300 DU 90 Toes to bar 30 Snatches (145/105) or 70% *Break however you want but complete all work. Examples: 10 Rounds of 30/9/3 5 Rounds of 60/18/6 3 Rounds of 100/30/10 Or chipperRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM 1 Power snatch + 1 Hang power snatch start at 60% and build. ) Weightlifting Drop Snatch (1 Drop snatch + 2 over head squats x 5 sets. All sets at 60% of snatch ) Metcon Metcon (Time) 3 Rounds 20 Barbell good mornings 20...Read More