CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 2 rounds 60 V-ups 40 Hang power Cleans (135/95) 2 rounds 50 Wall balls (20/14) 30 Bar MU/C2B/pull up (40 ring rows) 2 rounds 40 HRPU 20 Front squats (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (20 minutes to build to a 1RM Then complete 3 sets x 3 reps @ 80%) Metcon Metcon (Time) 3 rounds for time 22 burpees over DB 22 DB hang clean and jerk (50/35) (11 each side)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Accumulate 6 reps between 90-95% *use good judgement. No failures) Metcon Metcon (Time) For Time (20 min cap) 400 m run 21 thrusters (75/55) 400 m run 42 KHSPU 400 m run 21 thrusters (75/55) 400 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (2 reps @ 83% x 2 sets 2 reps @ 85% x 3 sets 2 reps @ 88% x 4 sets ) Metcon Metcon (Time) For time 1k row/50 calorie bike 50 pull ups 25 Devil’s press (50/35) Metcon Metcon (Time) Run club at 4:30pm 400m warm up...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 75% 4 sets x 2 reps @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 8 T2B 12 OH 1 DB lunge (50/35) (6/6) 16 DU (32 SU) Rest 1 min x 4 sets. Pick up where you left off for total...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5 sets x 5 reps @ 75% ) Metcon Metcon (Time) 4RFT 14 BBJO (24/20) 7 power snatches (135/95) or 65-70%Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean and jerk (15 Minute EMOM Build to a heavy for the day *start at 50% and build ) Weightlifting RDL (5 sets x 4 reps @ 90% of clean max) Metcon Metcon (Time) 3 rounds 100m OH plate walk 15 2-DB bicep curls 20 2-DB Alt seated shoulder...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 12-11-10-9-8-7-6-5-4-3-2-1 Power cleans (135/95) Lateral burpees over the bar 2 rounds 50 back rack lunges (135/95) 150 DU (300 SU) 1 round 2k row/100 calorie bike 100 push upsRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3 @ 65% 3 @ 68% 2 @ 70% x 2 sets (70% x 2 sets only) *use c and j as baseline ) Metcon Metcon (Time) 3RFT 500 m run (30/25 cals) 40 sit ups 30 alt DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (7 sets x 2 reps @ 80-85%) Metcon Metcon (Time) For time @ min 0 45 WBS (20/14) 15 STO (185/135) or 70% @ min 8 45 WBS (20/14) 15 wall walksRead More