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

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 minute EMOM 1 clean + 1 front squat + 1 jerk @ 75-80% of clean and jerk ) Weightlifting Clean grip RDL (5 sets x 4 reps @ 95% of clean ) Metcon 1-time exercise (Time) 3 rounds 1 minute plank 20 barbell good mornings 15...Read More

CrossFit OwnIt – CrossFit Metcon 1-time exercise (AMRAP – Rounds and Reps) Partner workout For time 12 minute AMRAP 200m run (together) 10 burpees Rest 2 minutes 12 minute amrap 12 hang power snatch (95/65) 12 thrusters (95/65) 12 synchro v-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 2 reps @ 85% ) Metcon Metcon (AMRAP – Reps) 7 individually timed rounds at sprint effort E3MOM (90 seconds on/90 seconds off) 11/9 calorie bike or row max single arm alternating devils press (50/35) until 90 second mark score = devils pressRead More

CrossFit OwnIt – CrossFit Power clean and jerk (5 sets 2 cleans + 1 jerk @ 85-88%) Metcon Metcon (Time) 9 RFT 6 box jump overs (30/24) 4 hang cleans (185/135) or 65-70%Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch grip RDL (4 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) Teams of 2 for time 150 WBS (20/14) 100 T2B 50 C2B pull ups Metcon Metcon (Time) Run club at 4:30pm 300m run warm up Run club E2MOM 15 sets- 200 m run Hard...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 85%) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 power snatches (115/75) 10 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Push Press (5 reps @ 63% 4 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *use clean and jerk as baseline ) Metcon Metcon (Time) 4 rounds for time 400m run 24 Alt DB snatch (50/35) 24 goblet squats (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (snatch complex every 1:15 x 10, perform 1 snatch grip lift off 1 snatch grip deadlift 1 snatch *build) Weightlifting Behind the neck Snatch press (Checkmark) 5 sets x 4 reps *build to a weight and maintain across for 5 sets Metcon Metcon (Time) 3 rounds 40 flutter kicks...Read More