CrossFit OwnIt – CrossFit Weightlifting Snatch (8 sets x 1 rep @ 75% across) Metcon Metcon (AMRAP – Reps) 4 minute AMRAP 25 burpees (scale to 2 mins of burpees at most ) Max WBS remaining time (20/14) (Rest 1 min x 3) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Snatch (10 Minute EMOM 2 Hang power snatches @ 70% across) Weightlifting Behind the neck snatch grip push press (4×4 @ 70% of snatch) Metcon Metcon (Time) 3 rounds 15 barbell bicep curl 15 barbell good mornings 15 barbell bent over row nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 50 Squat clean thrusters (115/75) 75 DU (each) (120 singles) 50 Synchro burpees 75 DU (each) (120 singles) 50 Front squats (115/75) 75 DU (each) (120 singles) 50 Synchro sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (:08 second OHS 8 sets of 1 rep @ 70-75% *8 second descent every rep. Only load barbell if you have proper technique and ROM ) Metcon Metcon (Time) 3 RFT 18 BJO (24/20) 4 wall walks 16 DB Hang clean and jerks (8 each arm) (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 65% across ) Metcon Metcon (Time) For Time 80/65 cal bike or row 60 single arm DB OH lunge (50/35) 40 V ups 20 STO (135/95)Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 20 sec Ring support (scale: band, scale up: rings tuned...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 65% across ) Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 8 2-DB burpee DL box step over (50/35) (20inch box) 200 m run *1 rep = 1 burpee DB DL + 1 box step over holding two dumbellsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (6 sets x 2 reps @ 70%) Metcon Metcon (Time) 3RFT 9 snatches (115/75) or 65% 50 DU 15 T2B nutrition challenge nutrition challenge (AMRAP – Reps)Read More

CrossFit OwnIt – Nutrition ChallengeRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (12 minute EMOM Minute 0-4 3 squat cleans @ 60% Minute 4-8 2 squat cleans & 70% Minute 8-12 2 squat cleans @ 80%) Weightlifting Split position strict press (5×5 @ 40% of clean and jerk max ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute amrap...Read More