CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 40% or 5-10lbs heavier than last week) 8 Second overhead squat Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 200m Run 5 Deadlift (225/155 or 65%) *Aim for 6+ roundsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min emom 12/10 row 8-15 burpees 12/10 cal bike 3-5 pull ups + 5-10 T2B (scale To knee raises + RR) RestRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 Front squat + 1 Split jerk @ 65% of 1rm C+J ) x 5 sets *put under clean and jerk to easily find percentage. Metcon Metcon (Time) 3 RFT 20 1-DB box step ups (50/35) (24/20) 80 DU 40 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 minute emom) 2 power snatches @ 70% of 1RM power snatch Weightlifting Snatch grip lift off (4×4 @ 100% of snatch) Metcon Metcon (Time) 3 rounds 10 Turkish sit ups w/ bar 20 Good mornings w/ bar 30 Alt DB bicep curls :45 KB front rack holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 22 minute AMRAP 20 SHSPU 30 Lateral burpees over the bar 40 Calorie row/bike *While partner rows/bikes, other partner will hold a handstand hold or plankRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (6 sets all at 60%) 1 Snatch pull + 1 Snatch *Focus on bar path and consistency in positions Metcon Metcon (Time) 10 Rounds for time 10 WBS (20/14) 10 Alt DB C&J (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×6 @ 65%) Metcon Metcon (AMRAP – Reps) 20 min alt emom 12/10 cal row 5-12 pull ups 12/10 cal bike 3-5 devils press (50/35)Read More

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