CrossFit OwnIt – CrossFit Weightlifting Front Squat (9 reps @ 85-90% Break up however you want) Metcon Metcon (Time) For Time 18 min cut off Teams of 2 30 seconds on/30 seconds off 50 cal row or bike 100 pull ups 50 cal row or bike 100 1 DB box step ups (24/20) (50/35) 50...Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch (3 @ 70% 2 @ 73% 1 @ 75% 1 @ 78% 1 @ 80% x 2 sets (80% 2 sets only)) Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 15 burpees 9 DL (185/135) 3 power clean (185/135) * rest 3 mins x 2....Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (9 reps @ 90% Break up however you want ) Metcon Metcon (Time) 7RFT 21 DU 15 empty bb thrusters (45/35) 9 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 touch and go power snatches *start at 55% and build ) Weightlifting Strict press (5 sets x 5 reps @ 70%) Metcon Metcon (Time) 3 rounds 20 Barbell good mornings 15 barbell bicep curls 20 bent over rowRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time teams of 2 5 rounds 15 DL (135/95) 12 HPC 9 synchro HRPU 3 Rounds 30 cal bike or row 20 HSPU 10 Bar MU 1 round 100 synchro sit ups 50 synchro burpeesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time 400 m run 15-12-9-6 Push Jerk (115/75) T2B 400 m run 6-9-12-15 Front Squat (115/75) Pull ups 400 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (2 @ 80% 2 @ 83% 1 @ 85% X 3 waves ) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 40 DU 20 alt DB snatch (50/35) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 2 reps @ 83%) Metcon Metcon (Time) For Time Teams of 2 1 min on/1 min off 80 cal row or bike 160 WBS (20/14) 80 cal row or bike *switch every minute. Complete all calories before moving to WBS. Complete all WBS before moving...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Choose a heavy 4 reps for 5 sets (across) ) Metcon Metcon (Time) 2 rounds 300 m run 21 burpees 2 rounds 300 m run 12 power cleans (185/135) *or 70%Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Accumulate 20 reps between 75-80% in any rep scheme. Use good judgment. No failure) Metcon Metcon (Time) 3RFT 18 T2B 36 OH DB lunge (50/35)(18 each arm)Read More