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

CrossFit OwnIt – CrossFit Metcon Partner 22 Minute amrap 20 Toes to bar 30 Power cleans (155/105) 40 Calories row or bike 50 Single OH DB lunges (50/35)Read More

CrossFit OwnIt – CrossFit Skill Push-ups Week 5 PART 1 Mobility: Sleeper stretch, 30 sec per side 2 rounds: 6 each Y-W-T lift-offs 6 Scapula push-ups 10 High to low planks (scale: plank hold) 2 push-ups negatives, 5 sec (scale: on rig) PART 2 8 minutes: Scaled: 8×3 reps; using a bar on the rig...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 Front squats + 1 Split jerk @ 78% of max clean and jerk x 5 sets) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 20 Single DB box step ups (24/20) (50/35) 15 Pull ups or ring rows 10 HPC (135/95) 5 Jerks (135/95)...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (1 Snatch pull + 1 snatch ) 5 sets @ 75% of snatch Metcon Metcon (AMRAP – Reps) 2 Minutes max effort calorie row or bike 1 Minute rest 2 Minutes max effort WBS (20/14) 1 Minute rest 2 Minutes max effort burpees 1 Minute rest x 2 for...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×12 @65%) Metcon Metcon (Time) 4 Rounds for time 15 Dead-lifts (135/95) 30 DU (60 SU) 15 Toes to barRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (10 Minute EMOM) 3 touch and go power cleans @ 70-75% Weightlifting Strict press (Build to a 3RM. Once found drop 20lbs and do 3×3 ) Metcon Metcon (Time) 3 rounds 100m Farmers carry (heavy) 30 Alt leg v-ups :20-:30 Second hollow body hold 10 Elevated ring rows...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner Metcon 18-15-12-9 Bar MU (2:1 pull up variation) Hang power snatches (75/55) 1 round 50 deadlifts (225/155) 100 HRPU 150 Synchro air squatsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (3 Front squats + 2 Push jerks + 1 Split jerk) 5 sets all at 60% of Clean and Jerk (why it’s labeled under clean and jerk) Metcon Metcon (Time) 3 Rounds for time 400m Run 50 DU 20 WBS (20/14) 10 2-DB box step overs (24/20)...Read More