CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM 2 power cleans @ 70-75% across ) Weightlifting Clean grip lift off (5×4 @ 100% of clean ) Metcon Metcon (Time) 3 rounds 20 Russian KBS 20 DB bicep curls 20 Banded Tricep extensionRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP (partner) 50 single under cross overs/50 DU/75 single unders (each partner) 25 v ups 50 thrusters (95/65) 25 lateral burpees over the bar 50 clusters (95/65) 25 calorie row or bike 50 hang power cleans 25 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Build to a heavy 3 without going to failure ) Metcon Metcon (Time) Helen OR Helena (athletes choice) 12 minute time cap Helen: 3 RFT 400m run 21 KBS (53/35) 12 pull ups OR Helena 3 RFT 400m run 12 bar MU 21 Alt DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 4 reps @ 78%) Metcon Metcon (Time) 4 RFT 10 Alt hang DB clean and jerk (50/35) 10 over head 1-DB lunge (50/35) (5/5) 10 single arm devils press (50/35)Read More

CrossFit OwnIt – CrossFit Skill Rope Climb Week 4 2-3 rounds (15 min): 5-10 Rope strict knee raises / knees to armpit / knees to elbows (scale to hang only from rope or pull-up bar) 5-10 Rope strict pull-ups (scale to 5 ground-to-stands with rope) 5 Box drill – “S” or “J” method + stand...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 4 reps @ 78%) Metcon Metcon (Time) For time 800m run 60 power snatches (75/55) 40 burpees to #45 bumperRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 100% of clean) Metcon Metcon (AMRAP – Reps) 6 individual rounds 2 minutes of work/2 minutes of rest 50 DU 19 WBS (20/14) max T2B in remaining time *max 90 seconds of work on first two movementsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 minute EMOM Minute 0-5 3 power snatches @ 60% Minute 5-10 2 power snatches @ 70% Minute 10-15 1 power snatch @ 80%) Weightlifting Strict press (5×5 @ @ 70%) Metcon Metcon (Time) 3 rounds 30 Alt DB bicep curls 30 bent over row 30 barbell good...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) for time partner 30-20-10 power cleans (135/95) 1-DB box step ups (50/35) (24/20) 20-15-10 Bar MU/C2B/pull ups push jerk (135/95) 30-20-10 front squats (135/95) synchro burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 5 sets 300m run 20 Alt DB C&J (50/35) max air squats with remaining timeRead More