CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 3 RFT 40 single under cross overs 30 WBS (20/14) 20 push ups Metcon Metcon (Time) Run club at 4:30pmRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 3 RFT 40 single under cross overs 30 WBS (20/14) 20 push ups Metcon Metcon (Time) Run club at 4:30pm 400m warm up 3 rounds 800m run hard 1200m run recovery 2 min rest between each round 400m...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 20 clean and jerks (115/75) 40 T2B 20 snatches (115/75) 50 calorie row or bike 15 clean and jerks (115/75) 30 ring or bar MU 15 snatches (115/75) 50 calorie row or bike 10 clean and jerks (115/75) 20 burpee pull ups 10 snatches (115/75)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 75%) Metcon Metcon (AMRAP – Reps) 20 minutes total 1 minute on/1 minute off x 10 rounds 6 Burpee box jump overs (24/20) Max shuttle runs with remaining timeRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 minute Alt EMOM 12/10 calorie row 5 devils press (50/35) 12/10 calorie bike 1-2 rope climbsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (clean grip deadlift with a shrug 4 sets x 3 reps @ 110% of clean and jerk ) Metcon Metcon (Time) For time 12 minute time cap 10-9-8-7-6-5-4-3-2-1 Power snatch (75/55) Strict HSPU Metcon Metcon (Time) run club at 4:30pm 400m warm up jog 3 sets 600m...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5 sets x 3 reps @ 70% of clean and jerk) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP x 4 rounds *rest 1 minute between efforts 50 DU 15 T2B Max 1 DB box step overs (box height 24/20) (DB weight 50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 75%) Metcon Metcon (Time) 5 RFT 20 WBS (20/14) 10 lateral burpees over the bar 5 power cleans (185/135) or 70%Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Every 90 seconds x 10 sets 3 power snatch singles @ 75-80% ) Weightlifting Strict press (5 sets x 4 reps @ 75%) Metcon Metcon (Time) 3 rounds 100m farmers carry 20 Russian KBS 20 barbell bicep curlRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute amrap 40 alt DB snatch (50/35) 20 power cleans (155/105) 40 OH DB lunges (50/35) 20 V-upsRead More