CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (12 minute EMOM 2 Hang power cleans @ 70-75% across ) Weightlifting 1 push jerk + 1 split jerk (6 sets @ 80% of split jerk ) Metcon Metcon (Time) 3 sets :30 second wall sit (can add weight if you want) 15 banded tricep extension 30...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 minute partner AMRAP 70 synchro air squats 60 2-DB STO (50/35) 50 burpees 30 bar MU/c2b/pull-up/ (50 ring row)Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch (3 @ 70% 3 @ 73% 2 @ 75% 2 @ 78% 2 @ 80% X 2 sets (80% 2 sets only)) Metcon Metcon (Time) For Time 800 m run 30 1 DB alt devils press (50/35) 500 m run 20 1 DB alt devils press 200...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 reps @ 70% 4 reps @ 73% 3 reps @ 75% 3 reps @ 80% 2 reps @ 83% 2 reps @ 85% ) Metcon Metcon (Time) 3 rounds for time 16 T2B 16 Box jumps (24/20) 16 Front squat (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 @ 63% 4 @ 65% x 2 sets 3 @ 68% x 2 sets (Use clean and jerk as baseline)) Metcon Metcon (Time) In teams of 2 20 min cut off 150 burpees 150 cal row or bike *only one partner works at a time but you...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (3+4 @ 75% 3+3 @ 80% x 3 sets (last percentage only) ) Metcon Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 10 DL (135/95) 30 DU (50 SU) 10 sit ups *rest 1 min x 3. Pick up where you left off. Total rounds and...Read More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereWe...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM Minute 0-4 2 snatches @ 65% Minute 4-8 2 snatches @ 70% Minute 8-12 2 snatches @ 75%) Weightlifting Snatch grip RDL (5 sets x 4 reps @ 110% of snatch) Metcon Metcon (Time) 3 rounds 10 strict press 15 DB bicep curls 20 Russian twists...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner 100 back rack lunges (95/65) 200 WBS (20/14) 100 STO (95/65) 200 DU/400 SU (each) 100 Calorie row or bikeRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 4 rds: 400m run 15 CTB pull-ups 15 V-ups 15 Deadlifts (185/135)Read More