CrossFit OwnIt – CrossFit Weightlifting Clean Pull (5×4 @ 85%) Metcon Metcon (Time) 6 Rounds for time 400m Run 18 KBS (53/35) 9 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×16 @ 65%) This will be the last week of the strength cycle before retesting back squat, c and J, and snatch next week. We will also be starting a skills progression for pull ups, C2B and MU. Metcon Metcon (Time) 10 RFT 6 lateral burpees over the...Read More

CrossFit OwnIt – CrossFit Weightlifting Hang squat clean and jerk (Every 90 seconds x 10 sets ) 2 Hang squat cleans + 1 Jerk*First 5 sets @ 70%, last 5 sets @ 75% Weightlifting Push Press (5×5 @ 75%) Metcon Metcon (Time) 3 Rounds 100m Overhead plate carry 10 Bent over row with barbell (can...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) Buy in: 100 DU (at same time) 8 Rounds (4 each partner) You go I go DT 12 DL (95/65) 9 HPC 6 STO 1 Round 120 Lunges 40 Burpee bar MU / burpee C2B / burpee pull-up Cash out: 100 DU (atsame time)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 Singles all between 75-80%) *No misses Metcon Metcon (Time) For time 40 Calorie row or bike 30 BBJO (24/20) 20 2-DB box step overs (24/20) (50/35) 10 DB Thrusters (50/35) 5 Devil’s press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean pull (5×4 @ 80% of clean) Metcon Metcon (Time) 2 RFT 800m Run 40 Push ups 40 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (1 Front squat + 1 Split jerk x 8 sets) All at 80% of clean and jerk max. Labeled under c&j to find percentage easily. Metcon (Time) 5 individually timed rounds E4MOM 30 Air squats 10 Pull-ups 30 DU 10 T2B *Scale reps to complete in 2...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 Second OHS w/ 2 second pause at bottom) 6 seconds on the way down, 2 second pause at the bttom. 10 sets x 1 rep @ 60% or 5-10lbs heavier than last week Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP w/ partner You go...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ 65%) Metcon Metcon (Time) 4 Rounds for time 16 Box jump overs (24/20) 8 Squat clean and jerks (135/95) 4 Wall walks *Step down standardRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets) 1 Power snatch + 1 Squat snatch + 1 Power snatch First 5 sets at 65-70%, last 5 sets 70-75%. *Base off of 1RM power snatch Weightlifting Snatch Balance (5×2 @ 70% of snatch) Metcon Metcon (Time) 2-3 rounds :45 Plank 30 MT....Read More