CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 75%) Metcon Metcon (AMRAP – Reps) 3 min AMRAP 100 DU/150 SU Max wall walks with remaining time *rest 3 mins x 3 sets *scale to 90 seconds of DU/90 seconds of wall walks Metcon Metcon (Time) 35 min run Every 7...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (4 sets x 3 reps @ 110% of snatch ) Metcon Metcon (Time) 3 rounds 15 WBS (20/14) 30 air squats then Directly into 45 empty BB thrusters (45/33)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to 1RM Rep scheme: 5-3-3-2-1-1-1) Metcon Metcon (Time) 18-15-12-9-6-3 Lateral burpees over the bar V-ups Hang power cleans (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 1 power snatch + 1 OHS @ 70-75% of power snatch ) Weightlifting Behind the neck snatch grip push press (5 sets x 5 reps *build to moderate weight and maintain across 5 sets ) Metcon Metcon (Time) 3 rounds :45 wall sit with or...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 minute amrap 50 OH plate lunges (25/15) 20 burpee pull ups 50 V-ups 20 bar MU/C2B/Pull-up 50 plate ground to overhead (25/15)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 1 rep @ 90%) Metcon Metcon (AMRAP – Reps) 10 individually timed rounds E2:30MOM 1 minute on/1:30 off 7/5 calories on row or bike max empty barbell thrusters with remaining time (45/35) *sprint effortRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 50 DU/75 single unders 40 toes to bar 30 deadlifts (135/95) 20 calories on bike or rower 10 RMU/ C2B/ or pull up variationRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 70% ) Metcon Metcon (Time) For time 9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9 lateral burpees over the bar wall ball shots (20/14) *workout goes: 9 down to 1, then back up to 9. Metcon Metcon (Time) Run club at 4:30 pm 200 m warm up E11MOM x...Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch (Establish a 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 5 wall walks 7 power cleans (135/95) 9 STO (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 83% 1 rep @ 85% 1 rep @ 88% 1 rep @ 90% x 3 sets (90% 3 sets only)) Metcon 1-time exercise (Time) 7 RFT 200m run 10 2 DB/KB box step overs (24/20) (50/35)Read More