CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 5 reps @ 78% ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 DU 10 single arm Alt devils press (50/35) 15 WBS (20/14)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (25 minutes to establish a 1RM back squat 5-3-1-1-1- ) Metcon Metcon (AMRAP – Reps) 14 minutes with a partner for max reps :30 seconds on/:30 seconds off Bar facing burpeesRead More

CrossFit OwnIt – CrossFit weightlifting Snatch (12 minute emom minute 0-4 3 snatches @ 70% minute 4-8 2 snatches @ 75% minute 8-12 1 snatch @ 80%) weightlifting Muscle Snatch (5 sets x 3 reps @ moderate weight. NO re-dip ) Metcon Metcon (Time) 2-3 rounds 20 barbell good mornings 15 1-DB tricep extension 10...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time with a partner 3 rounds 50 alt db snatch (50/35) 40 synchro v ups 30 single arm Alt devils press (50/35) 20 bar MURead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (3 sets @ 90% only) Metcon Metcon (Time) For time 9-15-21-27 Calorie row or bike 3-6-9-12 Wall walksRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 2 reps @ 60% ) Metcon Metcon (Time) 5 minutes of rope climb skill work then… 13 minute cap 4 RFT 400m run 2-4 rope climbsRead More

CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 3 reps @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 12 WBS (20/14) 6 lateral burpees over the bar Metcon Metcon (Time) Run club at 4:30pm 1 mile run *rest 4 minutes x 3 sets *progressive effortsRead More

CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60%) weightlifting Snatch Pull (3 sets x 3 reps @ 95% of snatch) Metcon Metcon (AMRAP – Reps) 3 minute cap 50 DU 10 C2B pull ups 50 DU max single DB box step ups with remaining time (24/20) (50/35) *rest 1 minute...Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (only 90% x 3 sets)) Metcon Metcon (Time) For time 3 rounds (with a partner) 50 T2B 40 HSPU 30 power cleans (135/95)Read More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Every 1:30 x 10 sets, perform: 1 clean + 1 jerk + 1 front squat + 1 jerk *Build to moderate/challenging but safe weight ) weightlifting Split position strict press (5 sets x 3 reps @ 35-40% of clean and jerk) Metcon Metcon (Time) 3 rounds 100m...Read More