CrossFit OwnIt – CrossFit Weightlifting Back Squat (10 reps @ 60% 8 reps @ 65% x 3 sets) Metcon Metcon (Time) 3 rounds for time 20 empty barbell thrusters (45/35) 10 BBJO (24/20) 20 empty barbell hang snatches (45/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 reps @ 63% 4 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *use clean and jerk for percentages ) Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 13 minute AMRAPS teams of 2 80 calorie bike or row 40 single arm...Read More

CrossFit OwnIt – CrossFit Skill Rope Climb Week 5 1 round: 30 second hang from pull-up bar with strict knee raises 20 second hang from rope (scale up: strict pull-ups on rope) 5 Rope ground-to-stands 5 Box drill – “S” or “J” method + stand Then, 10 minute practice: Hang from rope + strict knee...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (5 sets x 3 reps @ 100% of clean) Metcon Metcon (Time) 6 individually timed rounds E4MOM 500m run 5 power cleans @ 75% or (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (10 reps @ 60% 8 reps @ 65% x 3 sets ) Metcon Metcon (Time) 5 RFT 20 WBS (20/14) 40 single under cross overs or 40 DU/75 single unders 20 sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM 2 power cleans @ 70-75% across ) Weightlifting Clean grip lift off (5×4 @ 100% of clean ) Metcon Metcon (Time) 3 rounds 20 Russian KBS 20 DB bicep curls 20 Banded Tricep extensionRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP (partner) 50 single under cross overs/50 DU/75 single unders (each partner) 25 v ups 50 thrusters (95/65) 25 lateral burpees over the bar 50 clusters (95/65) 25 calorie row or bike 50 hang power cleans 25 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Build to a heavy 3 without going to failure ) Metcon Metcon (Time) Helen OR Helena (athletes choice) 12 minute time cap Helen: 3 RFT 400m run 21 KBS (53/35) 12 pull ups OR Helena 3 RFT 400m run 12 bar MU 21 Alt DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 4 reps @ 78%) Metcon Metcon (Time) 4 RFT 10 Alt hang DB clean and jerk (50/35) 10 over head 1-DB lunge (50/35) (5/5) 10 single arm devils press (50/35)Read More

CrossFit OwnIt – CrossFit Skill Rope Climb Week 4 2-3 rounds (15 min): 5-10 Rope strict knee raises / knees to armpit / knees to elbows (scale to hang only from rope or pull-up bar) 5-10 Rope strict pull-ups (scale to 5 ground-to-stands with rope) 5 Box drill – “S” or “J” method + stand...Read More