CrossFit OwnIt – CrossFit weightlifting Push Jerk (3 reps @ 73% 3 reps @ 75% 3 reps @ 78% 3 reps @ 80% x 2 sets (only 80% x 2 sets) Metcon Metcon (AMRAP – Reps) @ recovery pace 20 minute alt EMOM 13/11 calorie bike 14 single DB box step ups (50/35) (20 inches)...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch grip RDL (4 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 RFT 400m run 21 T2B 21 KBS (53/35) Metcon Metcon (Time) Run club at 4:30pm For time 1 mile run Rest 3 minutes 800m run Rest 2 minutes 500m run Rest 1 minute...Read More

CrossFit OwnIt – CrossFit weightlifting Low hang power clean (5 reps @ 60% 4 reps @ 65% 3 reps @ 70% x 2 sets (all of it as a wave) Metcon Metcon (AMRAP – Reps) 7 minute AMRAP max squat cleans @ 60%Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (8 reps @ 65% 5 reps @ 75% x 3 sets (only the 75%) ) Metcon Metcon (AMRAP – Reps) 2 minutes on/1 minute off x 5 sets 12 deadlifts (155/105) or 50% 10 lateral burpees over the bar Max DU with remaining timeRead More

CrossFit OwnIt – CrossFit weightlifting Hang Snatch (12 minute EMOM 1 snatch grip DL + 1 hang snatch @ 70% of snatch ) weightlifting Behind the neck snatch grip push press (5 sets x 4 reps @ 70% of snatch ) Metcon Metcon (Time) 3 rounds 200m OH plate walk 20 empty barbell strict press...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute AMRAP 15 power snatches (95/65) 20 front rack lunges (95/65) 30 later burpees over the barRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 4 sets 300m run Max pull upsRead More

CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 3 reps @ 70% ) Metcon Metcon (Time) For time 60 calorie row or bike 60 sit ups 60 goblet squats (53/35) 60 sit ups 60 calories on row or bike (opposite machine)Read More

CrossFit OwnIt – CrossFit weightlifting Overhead Squat (4 sets x 3 reps @ 80% of max squat snatch) Metcon Metcon (Time) 3RFT 8 wall walks 4 rope climbs 32 push ups Metcon Metcon (Time) run club @ 4:30 pm 40 minute zone2/zone 3 runRead More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (4 sets x 4 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 5 rounds 1 minute row or bike 1 minute 1-DB box step ups (50/35) 1 minute T2B 1 minute rest *total reps = scoreRead More