CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (4 sets x 4 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) Partner 20 min AMRAP (You go I go rounds) 6 pull ups 9 push ups 12 air squats 15 DU Metcon Metcon (Time) Run club at 4:30 pm 40 minute...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 8 reps @ 65% across ) Metcon Metcon (Time) For total time @ min 0 6-1 T2B Squat clean (135/95) @ min 9 1-6 T2B Power clean (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 3 reps @ 75%) Metcon Metcon (Time) 5RFT 10 STO (95/65) 10 Burpee box jumps (20 inches for all) * this should be fast and UB. Open hips at top and step ups are permitted for RX. Athletes may push jerkRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (13 minute EMOM 1 pause clean + 2 push jerks @ 70% across *2 second pause at knee ) Weightlifting Clean Pull (4 sets x 3 reps @ 100% of max clean) Metcon Metcon (Time) 2-3 rounds 1 minute plank 20 banded good mornings 20 banded tricep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 20 wall walks 75 hang power clean (115/75) 20 wall walks 100 V-ups 50 devil’s press (50/35) 100 V-ups 20 HSPU 75 synchro air squats 20 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Behind the neck strict press (Weight) 5 sets x 4 reps (as heavy as possible with success across) Metcon Metcon (AMRAP – Rounds and Reps) 17 Minute AMRAP 16 burpees 18 empty barbell thrusters (45/35) 200m runRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 8 reps @ 60%) Metcon Metcon (Time) Teams of 2 for time 100 cal row or bike (split) 50 synchro alt db snatch (50/35) 100 box jumps (24/20) (split) 50 synchro alt hang db c and j (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Work up to a heavy c and j for the day Back off to 90% of max for the day and complete three singles at this weight ) Metcon Metcon (Time) 8RFT 3 DL (185/135) 6 strict pull ups 9 push ups Metcon Metcon (Time) Run club...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 @ 80% 2 @ 85% 1 @ 90% x3 sets (only last set)) Metcon Metcon (Time) For Time 100 DU (125 SU) 40 WBS (20/14) 30 T2B 75 DU (100 SU) 30 WBS 20 T2B 50 DU (75 SU) 20 WBS 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (22 mins for all Build to a heavy snatch for the day Immediately into 5 sets of 3 Snatch grip DL at heaviest weight ) Metcon Metcon (Time) 5 RFT 10 min cap 9 lateral burpees over the bar 9 push press (95/65)Read More