CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 2 reps @ 85% ) Metcon Metcon (AMRAP – Reps) 7 individually timed rounds at sprint effort E3MOM (90 seconds on/90 seconds off) 11/9 calorie bike or row max single arm alternating devils press (50/35) until 90 second mark score = devils pressRead More

CrossFit OwnIt – CrossFit Power clean and jerk (5 sets 2 cleans + 1 jerk @ 85-88%) Metcon Metcon (Time) 9 RFT 6 box jump overs (30/24) 4 hang cleans (185/135) or 65-70%Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch grip RDL (4 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) Teams of 2 for time 150 WBS (20/14) 100 T2B 50 C2B pull ups Metcon Metcon (Time) Run club at 4:30pm 300m run warm up Run club E2MOM 15 sets- 200 m run Hard...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 85%) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 power snatches (115/75) 10 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Push Press (5 reps @ 63% 4 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *use clean and jerk as baseline ) Metcon Metcon (Time) 4 rounds for time 400m run 24 Alt DB snatch (50/35) 24 goblet squats (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (snatch complex every 1:15 x 10, perform 1 snatch grip lift off 1 snatch grip deadlift 1 snatch *build) Weightlifting Behind the neck Snatch press (Checkmark) 5 sets x 4 reps *build to a weight and maintain across for 5 sets Metcon Metcon (Time) 3 rounds 40 flutter kicks...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 5 rounds 200m farmers carry (pick a challenging weight) 10 thrusters (135/95) 20 power clean and jerks (135/95) 30 synchro lungesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps @ 83%) Metcon Metcon (Time) 6 individual rounds E4MOM 10 burpees to target 12 T2B 10 2-DB squats (50/35) *sprint effort with unbroken movementsRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Squat clean (3 reps @ 70% 2 reps @ 73% 2 reps @ 75% x 3 sets ) Metcon Metcon (Time) 10 RFT 30 Double unders (60 single unders) 1 Clean @ 83-85%Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 70%) Metcon Metcon (Time) Partner workout 75 calorie row or bike 75 pull ups 50 calorie row or bike 50 C2B 25 calorie row or bike 25 BMU *scale to pull up variations with increasing difficulty Metcon Metcon (Time) Run club at...Read More