CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 ) 8 second OHS for positional awareness @ 35% of max snatch. Do not exceed this weight. Metcon Metcon (Time) For Time 400 m run 21 thruster (95/65) 400 m run 15 thruster (115/75) 400 m run 9 thruster (135/95)Read More

CrossFit OwnIt – CrossFit Skill Toes-To-Bar (Day 5) 2 rounds for quality: 5 each way Hollow to arch rolls (scale: holds) 5 Lat activations on rig 5 Kipping swings w/ pause in the back 5 Kipping straight leg raises, increasing in height each rep 8 minute time limit: Scaled: Try a new way to scale...Read More

CrossFit OwnIt – CrossFit Weightlifting Front squats + split jerk (2 Front squats + 1 split jerk @ 60% of 1RM C+J x 5) Today we will start a new 8 week WL cycle. It will consist of FS + split jerk complex, OHS, snatch pull + snatch complex. This will help specifically with split...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (1” clean + jerk ) 12 Minute EMOM 1+1+1 * you will perform it as: 1″ clean + jerk + 1″ clean *70-75% across Weightlifting Strict press (5×4 (building ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute amrap 10 Yoga push-ups 15 DB tricep extension...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (partner) 20 DL (185/125 30 C2B pull ups/pull ups 40 Single DB OH lunge (50/35) • every 2 minutes complete 4 synchro burpeesRead More

CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 4 2 rounds for quality: 10 Hollow dumbbell pullovers (scale: knees bent) 5 Lat activations on rig 5 Kipping swings w/ pause in the back 5 Kipping straight leg raises, increasing in height each rep Every 30 sec for 5 min: *shoot for 1 more rep per set...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (2 Push jerks + 1 Split jerk @ 80% of split jerk) 6 sets across Metcon Metcon (Time) 3 RFT 28 Single DB box step ups (24/20) (50/35) 7 Wall walksRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min emom 11/9 cal row 3-10 strict pull ups or RR 11/9 cal bike 5-10 FS (115/75) + max DU till 40 Second mark RestRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (25 minutes to establish 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 8 min amrap 12 T2B 12 HPC (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 60%) Metcon Metcon (AMRAP – Reps) 4 individual rounds 3 minute AMRAP 8 BBJO (24/20) 16 Alt DB snatch (50/35) Max WBS (20/14) with remaining time Rest 2 minutes after each round Score is max wall ballsRead More