CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM 2 cleans + 1 jerk @ 70-75% ) weightlifting Bench Press (5 sets x 3 reps *building *build to a moderate 3 for the day. Make sure to have a spotter always ) Metcon Metcon (Time) 3 rounds 1 minute plank :45 OH plate...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute AMRAP 40 DU/60 SU (each) 30 V-ups (you go I go) 20 alt DB c and J (synchro) (50/35) 100 m run (together)Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20/16 calorie row or bike Max thrusters with remaining time (95/65) *scale calories to have AT LEAST 40 seconds on barbell *score is total thrustersRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20/16 calorie row or bike Max thrusters with remaining time (95/65) *scale calories to have AT LEAST 40 seconds on barbell *score is total thrustersRead More

CrossFit OwnIt – CrossFit weightlifting Power Clean (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 200m run 40 single under cross overs 20 walking lunges 10 push ups 5 strict pull upsRead More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 5 shoulder to overhead (185/135) 3 wall walks 1 squat clean (185/135) Metcon Metcon (Time) Run club at 4:30pm 40 minute zone 2 runRead More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (6 sets x 1 rep @ 80%) weightlifting Snatch Pull (3 sets x 2 reps @ 95% of snatch) Metcon Metcon (Time) 3 RFT 22 power snatches (75/55) 22 T2BRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (6 singles @ 80% ) Metcon Metcon (AMRAP – Reps) With a partner 22 minutes 1 minute on/1 minute off Max burpee box jump overs (24/20) *one partner works for a FULL minute while the other partner restsRead More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (Every 1:15 x 8 sets 3 power snatches @ 75% ) weightlifting Snatch high pull (4 sets x 4 reps @ 60%) Metcon Metcon (Time) 3 rounds 20 barbell good mornings 20 banded tricep extensions 15 barbell bicep curlsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (30 min cap) 1 round (partner) 100 DU (150 single unders) (each) 75 alt DB snatch (50/35) 50 bar MU 100 DU (150 single unders) (each) 50 power cleans (135/95) 100 DU (150 single unders) (each) 75 alt hang DB clean and jerk 50 front rack...Read More