CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 70%) Metcon Metcon (AMRAP – Reps) 3 minutes on/2 minutes rest x 4 rounds 400m run Max 1-DB squats with remaining time (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 5 reps @ 70%) Metcon Metcon (Time) 5 rounds for time 12 power cleans (95/65) 50 DU (75 SU)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 power snatches @ 70-75%) Weightlifting Snatch Balance (5 sets x 2 reps @ 65% of snatch ) Metcon Metcon (Time) 3 rounds 15 Barbell good mornings 20 2 DB hammer curls :45 seconds high plank to low plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 2 rounds of 50 front rack lunges (95/65) (other partner holds plank) 50 synchro v ups 2 rounds of 50 hang power cleans (95/65) 50 thrusters (95/65) 2 rounds of 50 calorie row or bike (other partner holds plank) 50 Alt hang DB clean and...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 1 rep @ 90% ) Metcon Metcon (Time) For time 45 deadlift (205/145) 15 ring MU/bar MU or 30 reps of a pull up variation 30 wall facing HSPU or regular HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 95% of clean ) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM (45 seconds on/15 seconds off) 15/12 calorie row 6-8 shuttle runs 15/12 calorie bike 20 single DB box step ups (24/20) (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 30 Alt DB snatch (50/35) 15 T2B 60 DU Metcon Metcon (Time) Run club at 4:30 pm 200 m warm up 8×400 m run 100 m walk between efforts *make each run...Read More

CrossFit OwnIt – CrossFit Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to 1RM) Metcon Metcon (Time) 3 rounds for time 11 squat cleans (135/95) 22 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 2 minutes x 8 rounds 2 cleans and jerks *build to a heavy double ) Weightlifting Clean grip deadlift (4 sets x 4 reps @ 90% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 30 Russian twists 20 Barbell bicep curlsRead More