CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90 X 2 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 12 box jump over (24/20) with step down standard 9 DL (135/95) 6 HPC...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM 2 Power snatches @ 70% (across) Focus on technique. Do not go above 70%) Weightlifting Drop Snatch (5×3 @ 50% of 1RM snatch) Metcon Metcon (Time) 3 rounds :45 high to low plank 20 barbell bicep curl 15 1 DB tricep extensionRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 20 minute AMRAP 50 Synchro sit ups 40 KBS (53/35) 30 Hang power cleans (115/75) 20 Bar MU/c2b/pull upsRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps (aiming for more than two weeks ago)) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP Teams of 2 @ moderate pace -you go I go 40 cal bike or row 30 box step ups (no weight) 20 empty bb thrusters (45/33)...Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 5 BMU PART 1 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 band lat pull downs 10 Kipping swings, feet together – work up to hips to bar Kip swing if able 5 Delayed Kip swing off boxes – work up...Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (Build to a 1RM 5-3-2-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 14 DB hang snatch (7 each arm) (50/35) 14 FR 1 DB alt lunge (50/35) 14 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 building *aim heavier than 2 weeks ago) Metcon Metcon (AMRAP – Rounds and Reps) 4 minute amrap 10 Deadlift (155/105) 50 DU rest 2 minutes 6 minute amrap 5 Deadlift (155/105) 10 HSPU 30 DURead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 Minute EMOM Minute 0-4 2 squats cleans + 2 jerks @ 70% Minute 4-8 2 squat cleans + 1 jerk @ 75% Minute 8-12 1 squat clean + 1 jerk @ 80%) Weightlifting Clean grip RDL (4×3 @ 100% of 1RM clean ) Weightlifting Metcon (Time)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 800m wall ball carry together (switch whenever) 100 back rack lunges (135/95) 75 Power cleans (135/95) 50 Push jerks (135/95) 25 Power snatches (135/95) 800m wall ball carry together (switch whenever) *scale run to 1k row or 50 cal bikeRead More