CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 10 reps @ 60%) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Burpee box jump overs (24/20) 200m run after each setRead More

CrossFit OwnIt – CrossFit Weightlifting Low hang clean and jerk (12 minute EMOM 2 low hang clean + 1 jerk * build to 70-75% of clean and jerk ) Weightlifting Strict press (5 sets x 5 reps @ 70% of 2RM from 10/22. If you don’t have a 2RM, build to a moderate weight and...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 800m run (400m each you go I go) 75 ground to overhead (115/75) 100 burpees (other partner holds plank) 75 front rack lunges (115/75) 800m (400m each you go I go)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (3+1 @ 60% 2+1 @ 70% x 3 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute amrap 50 calorie row or bike 40 2 DB box step overs (50/35) (24/20) 30 C2B pull ups 20 power cleans (155/105) 10 ring MURead More

CrossFit OwnIt – CrossFit Weightlifting Floating snatch pull (Weight) 5 sets x 4 reps @ 85% of snatch Metcon Metcon (Time) 3 rounds for time 32 Alt DB snatch (50/35) 8 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (AMRAP – Reps) 3 minute amrap teams of 2 25 wall ball shots each (20/14) Max calories on row or bike with remaining time (you go I go) rest 1 minute x 4 sets Metcon Metcon (Time) Run club...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps across RPE of “6” Not too heavy) Metcon Metcon (AMRAP – Rounds and Reps) 11 Minute AMRAP 100m run 11 burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 10 reps @ 60% This is a strength block. 5 weeks of focusing on getting stronger without too many technical lifts. ) Metcon Metcon (Time) 6 rounds for time 12 box jump overs (24/20) 8 T2B 4 deadlifts (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 1:15 x 10 sets 1 power snatch from floor + 1 hang power snatch + 1 power position snatch *build to 65-70% of snatch ) Weightlifting Pause snatch grip DL (5 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds 200m OH plate...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 1 round 100 calorie row or bike 75 toes to bar 50 thrusters (115/75) 75 C2B 100 calorie row or bikeRead More