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) (20 inches) 1 minute T2B 1 minute rest *total reps = scoreRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 16 hang DB snatch (8/8) (not alternating) 12 burpees over DB 200m runRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 16 hang DB snatch (8/8) (not alternating) (50/35) 12 burpees over DB 200m runRead More

CrossFit OwnIt – CrossFit Weightlifting 3 position clean (10 Rounds for reps) Every 1:15 x 10 rounds 1 clean from the floor +1 clean from low hang + 1 clean from high hang @ 70% of clean weightlifting Strict press (5 sets x 3 reps @ heavy 3 from 4/21 *If you didn’t come that...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (Every 1:15 x 10 rounds 1 clean from the floor +1 clean from low hang + 1 clean from high hang @ 70% of clean ) weightlifting Strict press (5 sets x 3 reps @ heavy 3 from 4/21 *If you didn’t come that day just build to moderate...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 12 BMU 48 power cleans (115/75) 24 devils press (50/35) 48 push jerks (115/75) 12 BMU 48 power cleans (115/75) 24 devils press 48 push jerks (115/75) 12 BMURead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (4 sets x 4 reps @ 75% ) Metcon Metcon (Time) For time 100 WBS (20/14) 75 Dead-lifts (115/75) 50 bar facing burpeesRead More

CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 2 reps @ 70%) Metcon Metcon (AMRAP – Reps) 16 minutes 1 minute on/1 minute off 5 touch and go power snatch @ 60% Max calorie row or bike with remaining timeRead More

CrossFit OwnIt – CrossFit weightlifting Snatch Grip Deadlift (5 sets x 3 reps @ 100% of snatch) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP @ sustainable/slow 6 Strict pull ups 3 wall walks 6 2-DB box step ups (50/35 DB) (24/20 box) Metcon Metcon (Time) Every 11th minute x 3 sets 3...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch Grip Deadlift (5 sets x 3 reps @ 100% of snatch) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP @ sustainable/slow 6 Strict pull ups 3 wall walks 6 2-DB box step ups (50/35 DB) (20 box) Metcon Metcon (Time) Every 11th minute x 3 sets 3...Read More