CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM Minute 0-4 2 Snatches @ 70% Minute 4-8 2 Snatches @ 75% Minute 8-12 2 Snatches @ 80%) Weightlifting Bench Press (5×3 Build to a heavy 3 within the 5 sets) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP from when you finish...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 30 minute time cap 4 rounds 20 Power cleans (95/65) 20 Dead-lifts *4 rounds of power cleans and deadlifts only 300 DU (450 SU) while partner is jumping rope, other partner holds a plank 40-30-20-10 Thrusters (95/65) 20-15-10-5 Pull-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 Minute Alt EMOM 12/10 Calorie row 10-20 Sit ups 12/10 Calorie bike 10 KBS + 4-7 burpees Rest *45 seconds of work on each machineRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps building *aim to hit higher than two weeks ago) Metcon Metcon (Time) 2 Rounds for time 800m Run 40 Wall-balls (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (15 Minutes to establish a 2RM hang snatch *Can be power or squat ) Metcon Metcon (Time) For time: 75/60 Calorie row or bike (6minute cap for machine) 50 Alternating DB snatch (50/35) 40 Pull-ups Metcon Metcon (Time) Run club at 4:30pm 40 Minute zone 2 runRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 110% of clean max) Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 15 Goblet squats (53/35) or (50/35 with DB) 9 Push ups Rest 3 minutes 7 Minute AMRAP 15 Air squats 9 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 building *aim is to end higher than two weeks ago) Metcon Metcon (Time) 4 RFT 50 DU/100 SU 5 Clean and jerks (185/135) or 70% 15 Toes to barRead More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk (1 Pause power clean + 2 Push jerks @ 70-75% of power clean. *2 second pause @ knee) 13 min EMOM Weightlifting RDL (4×4 @ 110% of clean max.) Metcon Metcon (Time) 3 rounds 20 Barbell bicep curls 25 Barbell good mornings 30 V-ups or...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 minute partner amrap 100 DU/200 SU (each) 60 Hang power cleans (95/65) 50 Thrusters 40 Alt DB C&J (50/35) 30 DB burpee DL 20 2 DB power snatchRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 minute alternating EMOM 11/9 calorie row 6-10 burpee box jump overs (24/20) 11/9 calorie bike 8-10 push ups + 3-6 strict pull ups restRead More