CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 70%) Metcon Metcon (Time) For Time 400-300-200-100 Meter Run 40-30-20-10 Alt DB snatch (50/35) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (12 minute EMOM 3 hang power cleans (work on touch & go fast reps) *build to about 80% of 1RM hang power clean) Weightlifting Clean grip RDL (4×4 @ 100% of clean max ) Metcon Metcon (Time) 3 rounds 20 Banded good mornings 20 DB bicep curls...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 35 minute cap Partner 2 rounds 50 2- DB hang power snatch (50/35) 50 pogo burpees over barbell 50 DB thrusters (50/35) Directly into 2 rounds 50 back rack lunges (95/65) 30 T2B Directly into 2 rounds 50 DU 400m run nutrition challenge Metcon (AMRAP –...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 singles all between 80-85% ) Metcon Metcon (Time) For Time (15 min cap) 40 cal row or bike 30 WBS (20/14) 20 devils press (50/35) 10 BMU/20 pull ups 400 m run nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (16 reps @ 80-85% broken up however athlete wants) Metcon Metcon (Time) 4RFT 50 DU 40 air squats 8 power cleans (135/95) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 13/11 cal row 5-10 SHSPU 13/11 cal bike 10-20 bumper plate jumps 1-2 Rope climbs *scale to 40 seconds of work/20 seconds of rest. This should be about 75% effort of continuous work Metcon Metcon (Time) Run club at 4:30pm 400 m...Read More

CrossFit OwnIt – CrossFit Weightlifting Split position strict press (5 sets x 5 reps @ 35-40% of 1RM split jerk) Metcon Metcon (AMRAP – Reps) 2 minute window 200m run max T2B in remainder of time *rest 1 minute x 7 rounds nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (5 sets x 3 reps @ 100% of snatch ) Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here17 minute...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 minute EMOM 1 Power snatch + 1 hang power snatch *build in weight ) Weightlifting Behind the neck snatch grip strict press (5×5 *build to moderate weight and maintain across ) Metcon Metcon (Time) 2-3 rounds 30 Flutter kicks 20 Russian twists 10 Barbell good mornings 5...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 100 Front rack lunge (one partner holds plank while other partner works) (115/75) 75 Synchro burpees 50 C2B pull ups/ pull ups 100 Wall balls (20/14) (one partner hangs from the rig while other partner is working) nutrition challenge Metcon (AMRAP – Reps)Read More