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

CrossFit OwnIt – CrossFit weightlifting Front Squat (1 rep @ 85% 1 rep @ 90% 1 rep @ 95% x 2 sets of all of it) Metcon Metcon (AMRAP – Reps) 17 Minute AMRAP 10 shuttle runs 5 line facing burpees *increase by 5 line facing burpees each roundRead More

CrossFit OwnIt – CrossFit weightlifting Deadlift (5 sets x 5 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) 3 minute AMRAP 9 air squats 6 push ups 3 hang power cleans (135/95) *rest 1 minute x 3 rounds *pick up where you left off for total rounds and repsRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 1+1 @ 70% ) Metcon Metcon (Time) For time 50/42 calorie row or bike 40 C2B pull ups 30 Alt single arm devils press (50/35) 20 burpees over the DB 10 wall walks Metcon Metcon (Time) Run club at 4:30pm E12mom x 3 1...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60% across) Metcon Metcon (Time) 2 RFT 30 Power snatches (75/55) 100 DU (2:1)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (1 rep @ 85% 1 rep @ 90% 1 rep @ 95% X 2 sets of all of it ) Metcon Metcon (Time) 4 RFT 20 Goblet squats (53/35) 15 T2B 10 DL (185/135)Read More