CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 4 reps @ 78%) Metcon Metcon (Time) 4 RFT 10 Alt hang DB clean and jerk (50/35) 10 over head 1-DB lunge (50/35) (5/5) 10 single arm devils press (50/35)Read More

CrossFit OwnIt – CrossFit Skill Rope Climb Week 4 2-3 rounds (15 min): 5-10 Rope strict knee raises / knees to armpit / knees to elbows (scale to hang only from rope or pull-up bar) 5-10 Rope strict pull-ups (scale to 5 ground-to-stands with rope) 5 Box drill – “S” or “J” method + stand...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 4 reps @ 78%) Metcon Metcon (Time) For time 800m run 60 power snatches (75/55) 40 burpees to #45 bumperRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 100% of clean) Metcon Metcon (AMRAP – Reps) 6 individual rounds 2 minutes of work/2 minutes of rest 50 DU 19 WBS (20/14) max T2B in remaining time *max 90 seconds of work on first two movementsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 minute EMOM Minute 0-5 3 power snatches @ 60% Minute 5-10 2 power snatches @ 70% Minute 10-15 1 power snatch @ 80%) Weightlifting Strict press (5×5 @ @ 70%) Metcon Metcon (Time) 3 rounds 30 Alt DB bicep curls 30 bent over row 30 barbell good...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) for time partner 30-20-10 power cleans (135/95) 1-DB box step ups (50/35) (24/20) 20-15-10 Bar MU/C2B/pull ups push jerk (135/95) 30-20-10 front squats (135/95) synchro burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 5 sets 300m run 20 Alt DB C&J (50/35) max air squats with remaining timeRead More

CrossFit OwnIt – CrossFit Weightlifting Behind the neck split jerk (4 sets x 3 reps @ 65%) From the rack Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 90 calorie row or bike Then AMRAP with remaining time 5 power snatches (135/95) or 60% 10 kipping HSPU 15 V-upsRead More

CrossFit OwnIt – CrossFit Skill Rope Climb Week 3 2-3 rounds (15 min): 20 sec Hang from pull-up bar while doing strict and slow knee raises / knees to armpits / knees to elbows (alternate grip each round) 20 sec Hang from rope with straight arms scale: hang with feet on the ground scale up:...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (90% x 3 sets only)) Metcon Metcon (Time) For time (12 minute cap) 45 WBS(20/14) 45 burpees 45 WBS (20/14)Read More