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

CrossFit OwnIt – CrossFit Weightlifting Snatch (14 minute EMOM) 1 Hang snatch + 1 power position snatch *start @ 50% and build Weightlifting Snatch Balance (6×2 @ 75-80% of 1RM snatch) Metcon Metcon (Time) 10 minute AMRAP from whenever you finish snatch balance 20 Barbell bicep curls 30 Med ball sit ups 30 Russian twists...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Buy in: 75 WBS (20/14) You go I go rounds 10 rounds Alt 6 bar facing burpees 4 Push jerks (155/105) 2 bar MU Cash out: 75 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to a 1RM) 7-5-3-2-2-1-1-1 Start at 60 % and go up based on feel Skill Toes-To-Bar Day 3 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,...Read More