CrossFit OwnIt – CrossFit weightlifting Snatch (3 reps @ 65% 2 reps @ 70% 1 rep @ 75% X 2 sets (whole thing) ) Metcon Metcon (Time) For time 30-20-10 Box jump over (24/20) Pull ups Empty barbell thrusters (45/35)Read More

CrossFit OwnIt – CrossFit weightlifting Strict press (5×5 @ 70% ) Metcon Metcon (AMRAP – Rounds and Reps) 20 minutes at an easy effort 15 calorie row or bike 10 Alt DB snatch (50/35) 15 air squats 10 push ups Metcon Metcon (Time) Run club at 4:30pm 1200m run (AFAP) 2 minute recovery walk X...Read More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (4 sets x 3 reps @ 93%) Metcon Metcon (Time) 3 RFT (12 minute cap) 400m run 21 burpees weightlifting Clean (Minute 12-18 Find a max clean)Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 5 reps @ 70% ) Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#Read More

CrossFit OwnIt – CrossFit weightlifting Hang power clean & jerk (Weight) 12 Minute EMOM2 hang power cleans + 1 jerk at 75% across weightlifting Strict press (5 sets x 3 reps @ 70% ) Metcon Metcon (Time) 2-3 rounds 20 banded tricep extension 20 sit ups 15 hollow body rocksRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time with a partner (30 minute cap) 50-40-30-20-10 Alt DB snatch (50/35) Pull ups Hang power clean (115/75) *after every set complete 30 calories on row or bikeRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (25 minutes to establish a 1RM 5-3-1-1-1 ) Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP 9 thrusters (95/65) 3 wall walksRead More

CrossFit OwnIt – CrossFit weightlifting Snatch Pull (4 sets x 4 reps @ 90% of snatch ) Metcon Metcon (AMRAP – Reps) 18 minutes E2MOM Team of 2 (you go I go rounds) 100m run Max rope climbs with remaining time *score = total rope climbsRead More

CrossFit OwnIt – CrossFit weightlifting Snatch Pull (4 sets x 4 reps @ 90% of snatch ) Metcon Metcon (AMRAP – Reps) 20 minutes E2MOM Team of 2 (you go I go rounds) 100m run Max rope climbs with remaining time *score = total rope climbsRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 2 reps @ 70% ) Metcon Metcon (Time) For time 9-15-21 T2B Power clean and jerk (135/95) Metcon Metcon (Time) Run club at 4:30pm Progressive efforts E4MOM X 8 rounds 500m run *start slow and buildRead More