CrossFit OwnIt – CrossFit weightlifting Snatch Pull (5 sets x 3 reps @ 90% of snatch) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 200m run 1 round of Cindy Cindy = 5 pull ups 10 push ups 15 air squatsRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 5 reps @ 75% ) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 24 minute AMRAP 20 calorie bike or row 20 bar facing burpees *switch every minute for max rounds and reps Metcon Metcon (Time) Run club at 4:30pm 4 rounds continuous...Read More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (2 cleans + 1 split jerk @ 75% x 6 sets ) Metcon Metcon (Time) 5 RFT 5 wall walks 20 box jump overs (24/20)Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 5 reps @ 75% ) Metcon Metcon (Time) For time 40 WBS (20/14) 40 V-ups 30 WBS 30 Knees to elbows 20 WBS 20 T2BRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM 2 power cleans + 1 jerk @ 75% of power clean ) weightlifting Clean grip lift off (4×4 @ 95% of clean ) Metcon Metcon (Time) 3 rounds :45 second wall sit 20 banded tricep extensions 20 empty barbell strict pressRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout You go I go ROUNDS 30 minute AMRAP 5 T2B 10 WBS (20/14) 5 push ups AFAP each roundRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 24.2 Rx (Ages 16-54) (AMRAP – Reps) As many rounds and reps as possible in 20 minutes of: 300-meter row* 10 deadlifts 50 double-unders F: 125lb M: 185lb *Each row counts as 30 reps (10m = 1 rep)To learn more about CrossFit Games Open 24.2 Rx (Ages...Read More

CrossFit OwnIt – CrossFit weightlifting Split position strict press (5 sets x 3 reps @ 35% of jerk ) Metcon Metcon (AMRAP – Reps) 25 minute alt EMOM at recovery pace 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 2-3 wall walks 30 single under crossoversRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (8 singles @ 80%) Metcon Metcon (Time) For time 40 empty barbell thrusters (45/35) 30 power cleans (95/65) 20 shoulder to overhead (95/65) *must put weight on bar AFTER thrusters Metcon Metcon (Time) run club at 4:30pm 300m warm up jog E2.5MOM x 10 sets 300m run *progressive...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (8 singles @ 80%) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP bike/row or ski for max calories *rest 3 minutes x 4 sets *progressive efforts @ 80-90% effortRead More