CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 75% (2 second pause @ bottom) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Hang power snatch (75/55) 10 Lateral burpees over the bar 10 Toes to barRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner Hotshots 19 8 rounds 30 Air squats (synchro) 19 Power cleans (135/95) (split) 7 Strict pull ups (synchro) 400m run (together)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Beach workout @ 9 AM at spessard Holland north! Partner wod For Time: 60 Air Squats 10 synchro Burpees 50 Sit-Ups 10 synchro Burpees 40 Lunges 10 synchro Burpees 30 foot HSW (15 feet each) or partner wheelbarrow carry 10 synchro Burpees 30 foot HSW (15 feet each)...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 1 Power snatch + 1 squat snatch *work up to 75% of power snatch Metcon Metcon (Time) 5 individually timed rounds E4MOM 12 single DB box step ups (24/20) (50/35) 24 DB snatch (50/35) 12 single DB box step upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×3 @ 80% (no pause) Metcon Metcon (AMRAP – Reps) Partner workout 24 min AMRAP Max cals on rower or bike *must switch every 45 secondsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill day 4) Part 1 (all weeks): With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 4, Part 2: Repeat STE with empty barbell or PVC then, 3×5 reps...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk 3 @ 70% 3 @ 75% 3 @ 80% 2 @ 85% x 3 sets Metcon Metcon (AMRAP – Reps) 15 min alt emom 6-12 lateral burpees over bar 6-12 hang cleans (135/95) 6-12 T2B *pick numbers you believe you can maintain for all 5 rounds. Great time...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 70%) 2 second pause @ bottom Metcon Metcon (Time) 3RFT 72 DU (100 SU) 36 single arm OH DB lunge (50/35) 18 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (15 Minute EMOM) Minute 0-5 3 Power cleans + 2 jerks @ 60% Minute 5-10 2 Power cleans + 2 jerks @ 70% Minute 10-15 1 Power clean + jerk @ 80% Weightlifting RDL (5×4 @ 100% of clean 1RM) Metcon Metcon (AMRAP – Rounds and Reps)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod 3 rounds 10 Power clean (185/135) 20 box jump overs (24/20) 30 HSPU (HRPU) 2 rounds 50 Thrusters (95/65) 50 Toes to barRead More