CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps (building)) Metcon Metcon (Time) For time 75 calorie row or bike 5 wall walks 50 WBS (20/14) 5 wall walks 15 devils press (50/35) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 70%) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM 15/12 calorie bike 50 single unders (no DU) 15/12 calorie row 18 Alt DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (Deficit clean pull 5 sets x 3 reps @ 95% of clean) Metcon Metcon (Time) 3 rounds for time 9 burpees 15 C2B pull ups/pull ups 9 burpees 15 T2B Metcon Metcon (Time) Run club at 4:30 pm 5k run at conversational pace (zone 2/zone 3)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 70%) Metcon Metcon (AMRAP – Reps) 3 minutes on/2 minutes rest x 4 rounds 400m run Max 1-DB squats with remaining time (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 5 reps @ 70%) Metcon Metcon (Time) 5 rounds for time 12 power cleans (95/65) 50 DU (75 SU)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 power snatches @ 70-75%) Weightlifting Snatch Balance (5 sets x 2 reps @ 65% of snatch ) Metcon Metcon (Time) 3 rounds 15 Barbell good mornings 20 2 DB hammer curls :45 seconds high plank to low plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 2 rounds of 50 front rack lunges (95/65) (other partner holds plank) 50 synchro v ups 2 rounds of 50 hang power cleans (95/65) 50 thrusters (95/65) 2 rounds of 50 calorie row or bike (other partner holds plank) 50 Alt hang DB clean and...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 1 rep @ 90% ) Metcon Metcon (Time) For time 45 deadlift (205/145) 15 ring MU/bar MU or 30 reps of a pull up variation 30 wall facing HSPU or regular HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 95% of clean ) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM (45 seconds on/15 seconds off) 15/12 calorie row 6-8 shuttle runs 15/12 calorie bike 20 single DB box step ups (24/20) (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 30 Alt DB snatch (50/35) 15 T2B 60 DU Metcon Metcon (Time) Run club at 4:30 pm 200 m warm up 8×400 m run 100 m walk between efforts *make each run...Read More