CrossFit OwnIt – CrossFit Weightlifting Front Squat (8 reps @ 65% 6 reps @ 70% x 4 sets ) Metcon Metcon (Time) For time (11 minute cap) 50-40-30-20-10-20-30-40-50 Double unders 5-4-3-2-1-2-3-4-5 Bar MU Metcon Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 300m run *progressiveRead More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (3 reps @ 73% 2 reps @ 80% 3 reps @ 73% x 2 sets (all of it) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 14 WBS (20/14) 10 calories on bike/rower/ski 6 power cleans (155/105)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Reps) 2 mins on/1 min off x 6 rounds 10 BBJO (24/20) Max DB snatch w/ remaining time left (50/35)Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 3 power snatches @ 70% of power snatch max across ) weightlifting Snatch Balance (5 sets x 2 reps @ 60% of snatch ) Metcon Metcon (Time) 3 rounds 15 2- DB bicep curls 15 barbell good mornings 40 flutter kicksRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 25 minute AMRAP 40 calorie row or bike 30 back rack lunges (95/65) 20 push press (95/65) 10 devils press (50/35)Read More

CrossFit OwnIt – CrossFit weightlifting Snatch (7 sets x 2 reps @ 78% ) Metcon Metcon (Time) 5 RFT 3 clean and jerks (185/135) or 70% 15 WBS (to high target 11 foot/10 foot) (20/14)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (1 set x 10 reps @ 60% 3 sets x 8 reps @ 65% ) Metcon Metcon (AMRAP – Reps) Recovery pace 24 minute alt EMOM 10/8 calorie bike 10 DB bench press 10/8 calorie row 10 2 DB bicep curlsRead More

CrossFit OwnIt – CrossFit weightlifting Clean grip deadlift (4 sets x 5 reps @ 100% of clean ) Metcon Metcon (Time) For time (12 minute cap) 500m row 40 deadlifts (225/155) 30 C2B 20 snatches (115/75) 10 ring muscle ups Metcon Metcon (Time) Run club at 4:30pm Every 90 seconds x 15 rounds 200m runRead More

CrossFit OwnIt – CrossFit weightlifting Push Press (5 reps @ 63% 4 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *use cleans and jerk for percentages ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 thrusters (95/65) 200m run 5 wall facing HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (1 set x 10 reps @ 60% 3 sets x 8 reps @ 65% ) Metcon Metcon (AMRAP – Reps) 4 minutes on/2 minutes off 50 DU 20 alt DB snatch (50/35) 15 T2B *max burpees with remaining time X 4 setsRead More