CrossFit OwnIt – CrossFit weightlifting Split position strict press (5 sets x 3 reps @ 35% of jerk ) Metcon Metcon (AMRAP – Reps) 25 minute alt EMOM at recovery pace 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 2-3 wall walks 30 single under crossoversRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (8 singles @ 80%) Metcon Metcon (Time) For time 40 empty barbell thrusters (45/35) 30 power cleans (95/65) 20 shoulder to overhead (95/65) *must put weight on bar AFTER thrusters Metcon Metcon (Time) run club at 4:30pm 300m warm up jog E2.5MOM x 10 sets 300m run *progressive...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (8 singles @ 80%) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP bike/row or ski for max calories *rest 3 minutes x 4 sets *progressive efforts @ 80-90% effortRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (8 singles @ 80% ) Metcon Metcon (Time) 4 rounds for time 300m run 12 T2B 8 Bar MURead More

CrossFit OwnIt – CrossFit weightlifting Hang Snatch (12 minute EMOM minute 0-4 3 hang power snatches @ 70% minute 4-8 2 hang power snatches @ 75% minute 8-12 1 hang power snatch @ 80%) weightlifting Strict press (4×4 @ 75) Metcon Metcon (Time) 3 rounds :45 second OH plate hold (no walking) 15 banded good...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout Teams of 2 5 rounds 50 calorie row or bike 30 T2B 20 power cleans (115/75)Read More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 24.1 Rx (Ages 16-54) (Time) For time: 21 dumbbell snatches, arm 1 21 lateral burpees over dumbbell 21 dumbbell snatches, arm 2 21 lateral burpees over dumbbell 15 dumbbell snatches, arm 1 15 lateral burpees over dumbbell 15 dumbbell snatches, arm 2 15 lateral burpees over dumbbell...Read More

CrossFit OwnIt – CrossFit weightlifting Push Press (8 sets x 2 reps @ 80-85%) Metcon Metcon (AMRAP – Reps) 28 minute alt EMOM 12/10 calorie row 6 shuttle runs 12/10 calorie bike 30 single under crossoversRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (1 rep @ 80% 1 rep @ 85% 1 rep @ 88% X 2 sets (all of it) Metcon Metcon (Time) For time 75 WBS (20/14) 50 T2B 25 Deadlift (225/155) Metcon Metcon (Time) Run club at 4:30pm For Time 1200 m run (1 lap) Rest 1 min...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch grip RDL (4 sets x 4 reps @ 110% of snatch) Metcon Metcon (AMRAP – Reps) Team of 2 30 minutes 1 minute on/1 minute off You go I go for max calories on any machineRead More