CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (5 sets x 4 reps @ 100% of snatch) Metcon Box Jumps (5 sets x 2 reps (for explosiveness) ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Dead-lifts (225/155) 15 WBS (201/14) 20 V-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 3 reps @ 83%) Metcon Metcon (Time) 5 RFT 300m run 10 single arm ALT devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM 1 power clean + 1 hang power clean @ 75-80% of power clean max ) Weightlifting Push Jerk (5×2 @ 70-75% of jerk or clean and jerk max ) Metcon Metcon (Time) 3 rounds 20 barbell good mornings 30 Russian twist with or without weight...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 20 minute AMRAP 100 DU/200 SU 25 2 DB farmers carry lunge (50/35) 25 DB DL (50/35) 50 sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 reps @ 75% 3 reps @ 80% x 4 sets ) Metcon Metcon (Time) Team of 2 partner workout 30 minute cap 500m partner run 100 calorie row or bike 100 burpees 100 calorie row or bike 500m partner runRead More

CrossFit OwnIt – CrossFit Weightlifting Clean grip RDL (4 sets x 4 reps @ 95% of clean ) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Perform 8 singles anywhere between 83-90%) Metcon Metcon (Time) For time 50-40-30-20-10 DU 5-4-3-2-1 snatch (60-70-80-90-95%) *(100-80-60-40-20 for single unders) Metcon Metcon (Time) Run club at 4:30pm 300 m warm up jog 8 sets 300 m run slow Rest 1 min 200 m run fast Rest 30 seconds 300...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (68% x 6 reps 70% x 5 reps x 3 sets) Metcon Metcon (Time) 3 RFT 8 Deadlifts (275/185) 16 T2B 24 OH DB lunge (50/35) (12 each arm)Read More

CrossFit OwnIt – CrossFit Weightlifting Split position strict press (5 sets x 5 reps (low weight)) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 15 box jump overs (24/20) 10 power cleans (135/95) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM 2 touch and go snatches at 70% ) Weightlifting Pause overhead squat (5 sets x 2 reps @ 50-60% of snatch *2 second pause in the bottom of squat ) Metcon Metcon (Time) 3 rounds 10 seated barbell strict press (legs straight) 20 HRPU :30 seconds...Read More