CrossFit OwnIt – CrossFit weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (3 sets @ 90% only) Metcon Metcon (Time) For time 9-15-21-27 Calorie row or bike 3-6-9-12 Wall walksRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 2 reps @ 60% ) Metcon Metcon (Time) 5 minutes of rope climb skill work then… 13 minute cap 4 RFT 400m run 2-4 rope climbsRead More

CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 3 reps @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 12 WBS (20/14) 6 lateral burpees over the bar Metcon Metcon (Time) Run club at 4:30pm 1 mile run *rest 4 minutes x 3 sets *progressive effortsRead More

CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60%) weightlifting Snatch Pull (3 sets x 3 reps @ 95% of snatch) Metcon Metcon (AMRAP – Reps) 3 minute cap 50 DU 10 C2B pull ups 50 DU max single DB box step ups with remaining time (24/20) (50/35) *rest 1 minute...Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (only 90% x 3 sets)) Metcon Metcon (Time) For time 3 rounds (with a partner) 50 T2B 40 HSPU 30 power cleans (135/95)Read More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Every 1:30 x 10 sets, perform: 1 clean + 1 jerk + 1 front squat + 1 jerk *Build to moderate/challenging but safe weight ) weightlifting Split position strict press (5 sets x 3 reps @ 35-40% of clean and jerk) Metcon Metcon (Time) 3 rounds 100m...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP with a partner 50 DU @ same time 40 DL 185/135 30 cal row (one partner holds plank during row) 20 synchro sit ups 10 wall walksRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Build to a heavy clean and jerk for the day) Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP squat clean thrusters (155/105) Skill Metcon (AMRAP – Reps) 10 minute skill work on toes to barRead More

CrossFit OwnIt – CrossFit weightlifting Snatch Pull (3 sets x 3 reps @ 95%) Metcon Metcon (AMRAP – Rounds and Reps) 35 minute AMRAP @ recovery pace 400m run 20 calorie row or bikeRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 75% 2 reps @ 80% 2 reps @ 83% 2 reps @ 85% 2 reps @ 88% 2 reps @ 90%) Metcon Metcon (Time) 3 RFT 25 wall balls (20/14) 10 2-DB box step overs (24/20) (50/35) Metcon Metcon (Time) Run club at 4:30pm 30...Read More