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

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (10×1 (build to a heavy) *work on speed under the bb. Keep shoulder behind or directly above the bb. Snatch can be power or squat Metcon Metcon (Time) 4RFT 40 air squats 20 burpees 10 DL (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 80% (2 second pause @ bottom) Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar*Step down standardRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 2 Cleans @ 80% across Weightlifting Front Squat (65% 2+1 x 5 sets (2 front squats + 1 Split jerk) Use C+J as baseline *We are back squatting Monday in case anyone is concerned about squatting two days in a row. Metcon Metcon (Time) 3 Rounds...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 5 rounds 40 Medicine ball sit ups 30 KBS (53/35) 20 Thrusters (75/55) 10 Hand stand push upsRead More