CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy set of 3 and then complete 5 sets x 2 reps at this weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 Single DB box step ups (24/20) (50/35) 10 Push ups 10 DB snatch (50/35) 10 Sit-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk 12 Minute EMOM Minute 0-3 3 Power cleans + 2 Push jerks @ 70% Minute 3-6 2 Power cleans + 2 Push jerks @ 75% Minute 6-9 2 Power cleans + 1 Push jerk @ 80% Minute 9-12 1 Power clean + 1 Push jerk...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 2 rounds for time 100 Calorie row/bike (while partner rows/bikes, other partner holds plank) 80 Front rack lunges (115/75) 60 Alt DB snatch (50/35) 40 Toes-to-barRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×7 @ 65%) Metcon Metcon (Time) 4 Rounds for time 10 Burpee C2B 10 DB or KB dead-lift (50/35) 10 DB or KB STO (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (2 Low hang squat cleans @ 75% x 5 sets) Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP x 2 30 DU 20 Mountain climbers 10 Thrusters (75/55) *Rest 3 minutes and repeatRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5-5-5-5-5) Starting at 65% building each set without reaching failure or compromising technique Metcon Metcon (Time) Teams of 2 3RFT 30 cal bike or row 5 wall walks 20 2DB box step overs (50/35) (24/20) 5 wall walks Metcon Metcon (Time) Run club at 4:30pm 300 m warm up...Read More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 3 – CTB progression PART 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold with PVC CTB pull 10 Kipping swings, feet together 10 Bat wing rows with 2 sec pause at top 5-10 second top-of-pull-up hold (scale: with barbell on...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Build to a heavy 4) FS Build to a heavy 4 Then complete 5sets of 2 reps at established 4RM weight This week we will start some new progressions on deadlift, front squats and strict press. This cycle will be 5 weeks long. Metcon Metcon (AMRAP – Rounds...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (15 Minute EMOM) Minute 0-5 2 Snatches @ 70% Minute 5-10 2 Snatches @ 75% Minute 10-15 2 Snatches @ 80% Weightlifting Snatch Balance (5×2 @ 70-75% of snatch) *2 Second pause @ bottom on second rep Metcon Metcon (Time) 10 Minute AMRAP 10 Barbell bicep curls 15 DB...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner Buy in:200 air squats 40 Snatches (135/95) 30 devils press (50/35) 20 Bar MU 30 DB push press (50/35) 40 Power cleans (135/95) Cash out:200 air squatsRead More