CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 reps @ 70% 4 reps @ 75% x 2 sets 3 reps @ 80% 2 reps @ 85%) Metcon Metcon (Time) 4 rounds for time 24 HRPU 18 front rack lunges (115/75) 12 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Pause Snatch (12 minute EMOM 2 reps @ 70% across *2 second pause @ knee ) Weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds 20 banded good mornings 20 hand release push ups 20 v-ups/sit upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner workout 75 calorie row or bike 100 synchro DU/200 SU 3 rounds 30 burpees over the bar 30 Alt DB clean and jerk (50/35) 50 calorie row or bike 75 synchro DU/100 SU 3 rounds 40 hang DB snatch (50/35) 40 synchro air squats 25...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 reps @ 70% x 2 sets 4 reps @ 75% x 2 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 8 pull ups 4 wall walks 2 power snatches (135/95) or 65%Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 reps @ 70% 3 reps @ 73% 2 reps @ 78% 2 reps @ 80% x 2 sets (80% x 2 sets only)) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP 30 WBS (20/14) max 2 DB box step overs with remainder of time (50/35) (24/20) rest...Read More

CrossFit OwnIt – CrossFit Skill Rope Climb Week 1 2-3 rounds (15 min): 20 sec Hang from pull-up bar – supinated grip (palms face towards you) 20 sec Hang from pull-up bar – pronated grip (palms facing away) 5 Rope ground to stand – bent knees (scaled) / straight legs 3 Box drill – “S”...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 5 reps @ @ 90%) Metcon Metcon (AMRAP – Reps) 4 Minutes on/2 minutes off x 4 rounds 400m run 40 crossover single unders/40 DU or 60 SU max OH DB lunge (switch arms every 10 lunges) (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 5 reps @ 70%) Metcon Metcon (Time) 8 rounds for time 3 power cleans (185/135) or 65% 5 SHSPU 7 burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM Minute 0-4 2 power cleans @ 70% Minute 4-8 2 power cleans 80% Minute 8-12 1 power clean @ 85-90%) Weightlifting Split position strict press (5×4 @ 30-35% of clean and jerk) Metcon Metcon (Time) 3 rounds 15 elevated ring rows or at difficult back...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 75 thrusters (95/65) 50 toes to bar 75 front rack lunges (95/65) 50 power snatches (95/65) 75 back squats (95/65) 50 bar MU (50 pull ups + 50 push ups)Read More