CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 reps @ 75% 3 reps @ 80% x 4 sets ) Metcon Metcon (Time) Team of 2 partner workout 30 minute cap 500m partner run 100 calorie row or bike 100 burpees 100 calorie row or bike 500m partner runRead More

CrossFit OwnIt – CrossFit Weightlifting Clean grip RDL (4 sets x 4 reps @ 95% of clean ) Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Perform 8 singles anywhere between 83-90%) Metcon Metcon (Time) For time 50-40-30-20-10 DU 5-4-3-2-1 snatch (60-70-80-90-95%) *(100-80-60-40-20 for single unders) Metcon Metcon (Time) Run club at 4:30pm 300 m warm up jog 8 sets 300 m run slow Rest 1 min 200 m run fast Rest 30 seconds 300...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (68% x 6 reps 70% x 5 reps x 3 sets) Metcon Metcon (Time) 3 RFT 8 Deadlifts (275/185) 16 T2B 24 OH DB lunge (50/35) (12 each arm)Read More

CrossFit OwnIt – CrossFit Weightlifting Split position strict press (5 sets x 5 reps (low weight)) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 15 box jump overs (24/20) 10 power cleans (135/95) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM 2 touch and go snatches at 70% ) Weightlifting Pause overhead squat (5 sets x 2 reps @ 50-60% of snatch *2 second pause in the bottom of squat ) Metcon Metcon (Time) 3 rounds 10 seated barbell strict press (legs straight) 20 HRPU :30 seconds...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 150 DU/200 SU each For time 1 round 50 synchro air squats 30 toes to bar 20 power cleans (155/105) 1 round 50 synchro air squats 30 toes to bar 20 hang squat cleans (155/105) 1 round 50 synchro air squats 30 toes to bar 20...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (70% x 5 reps 75% x 5 reps x 3 sets ) Metcon Metcon (Time) For time 40 calorie row or bike 30 BMU/40 C2B/50 pull ups or pull up variation 20 SHSPU 10 snatches (185/135 or 80%)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 110% of clean) Metcon Metcon (Time) For time 10 burpees 5 cleans (155/105) 10 burpees 4 cleans (185/135) 10 burpees 3 cleans (225/155) 10 burpees 2 cleans (255/170) 10 burpees 1 clean (275/185) 60-70-80-90-95%Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a 3RM) Metcon Metcon (Time) 3 rounds for time 48 box step ups (24/20) (no weight) 24 single DB alt devils press (50/35) Metcon Metcon (Time) Run club at 4:30pm 300 m warm up jog 35 min continuous effort 400 m run 1 min rest *these...Read More