CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP 10 1 DB box step ups (50/35) (24/20) 10 STO (115/75) *rest 3 minutes 5 minute AMRAP 20 box step ups (no DB) 20 empty barbell shoulder to overhead Metcon Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 90%) Metcon Metcon (AMRAP – Reps) 3 minutes on/90 seconds off x 4 rounds 50 DU 9 Power cleans (135/95) max T2B with remainder of timeRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (1 set x 8 reps @ 68% 4 sets x 6 reps @ 70%) Metcon Metcon (Time) 15 Minute cap 5 RFT 16 Alt OH empty barbell lunge (45/35) 21 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (Every 1:15 x 8 sets 1 squat clean + 2 front squats @ 80% of squat clean ) Weightlifting Clean grip deadlift (4×4 @ 100% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 sit ups 20 DB bicep curlsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 23 minute amrap 50 Alt DB snatch (50/35) (1 DB) 30 burpees over DB 50 Alt hang DB clean and jerk (50/35) (1 DB) 30 C2B pull ups 50 calorie row or bike 30 DB thrusters (50/35) (2 DB’s)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Tempo front squats 5 sets x 3 reps @ 73% *3 second descent, 1 second pause at bottom) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 @ 73% 2 @ 80% X 4 waves ) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 you go I go 5 rounds 2 minutes on/2 minutes off (partner A works for 2 minutes/partner B rests then switch) 10 shuttle runs or 13/11 calorie bike...Read More

CrossFit OwnIt – CrossFit Skill Rope Climb Week 6 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 Push Press (5 sets x 5 reps building ) Metcon Metcon (Time) 4 rounds for time 75 DU/125 single unders 17 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 8 reps @65%) Metcon Metcon (Time) 21-15-9 deadlift (185/135) 9-7-5 wall walksRead More