CrossFit OwnIt – CrossFit Weightlifting Snatch (6 sets) 2 Snatch pulls + 1 snatch (build to 85%) Metcon Metcon (Time) 5 individually timed rounds E4MOM 15 Box jump overs (24/20) 15 WBS (20/14) 15 Power snatches (75/55)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×1 @ 90-93%) Last day of weightlifting cycle before retesting next week Weightlifting Back Squat (4×3@ 70%) Weightlifting Split Jerk (10×1 @ 75%)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 12/10 cal row 8-12 line facing burpees 12/10 cal bike 2-5 wall walks Rest *athlete should work 40 seconds each minute or lessRead More

CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 2 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings w/ pause in the back 5 LSit pulses (scale: one-leg at a time) 5 Strict and slow knee raises (scale: lying knee raises or tuck up) Every 30 sec...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10×1 @ 85% with 2 second pause @ bottom) This week will be the last week of the squat cycle before re test. Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Metcon CrossFit Games...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (15 Minute EMOM) 1 Power snatch + 1 Squat snatch *build to 80% Weightlifting Bench Press (5×3@ 80-85%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Alt DB seated press 20 Mt climbers 20 Alt DB bicep curl 30 V-ups :45 Second plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) You go I go rounds with partner 20 rounds of 8 back rack lunges (155/105) 4 muscle ups/pull ups 2 power snatches (155/105) *while one partner is completing round, other partner performs 20 DU or :15 seconds of DU practice and then rests til partner is done with...Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean and Jerk (Clean complex) 2 Squat cleans + 1 Jerk 7 sets @ 75% Metcon Metcon (Time) 3 RFT 12 Squat clean thrusters (135/95) 6 Wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (8×1 @ 88-90%) Weightlifting Push Jerk (4×2 (building to heavy 2) Metcon Metcon (AMRAP – Reps) 7 min window 90 WBS Remaining time Max effort 2 DB box step overs (50/35) (24/20)Read More

CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings, feet together 5 LSit pulses (scale: one-leg at a time) 5 Strict and slow knee raises (scale: lying knee raises or tuck up) 3 sets (5 min time limit)...Read More