CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 cleans + 2 jerks @ 75% x 5 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 7 power cleans (135/95) 5 HSPU (seated db press for scale) *rest 1 min x 3 sets (start where you left off)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 75%) Metcon Metcon (Time) 4 Rounds for time 40 DU (75 SU) 20 KB goblet squats (53/35) 10 T2BRead More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 1 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) 10 sec Ring support (scale: band, scale up:...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets *90% for 3 sets only ) Metcon Metcon (Time) 3 rounds for time 16 Dead-lifts (185/135) 16 Pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4 sets of 3 reps @ 50%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 100 m run 10 WBS (20/14) 10 HRPU 10 sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (Every 1:15 x 10 rounds 1 Power clean + 1 front squat + 1 jerk *Build to heavy) Weightlifting Push Press (5×5 *Build to a heavy 5 within 5 sets) Metcon Metcon (Time) 3 rounds 40 Russian twists w/ med ball :30 Plank 20 Banded goodmornings 10 Bicep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout (you go I go) For time 3 rounds 21 Power cleans (155/105) 15 2-DB push press 9 Bar muscle ups 2 rounds 40 Toes to bar 30 Devils press (50/35) 1 round 1k row/50 calorie bike 200 DU (300 SU)Read More

CrossFit OwnIt – CrossFit Weightlifting Power position clean (Build to a heavy power position clean for the day ) Metcon Metcon (AMRAP – Reps) For total reps 5 minute window Max cals on bike or rower 1 minute rest 4 minute window Max empty barbell thrusters (45/35) 1 minute rest 3 minute window Max back...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 reps @ 73% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 2 sets (only for last set)) Metcon Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP 14 Burpees 14 DB clean and jerk (50/35) (7 each arm) Rest 2 minutes x...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 75% 2 reps @ 80% 2 reps @ 83% 2 reps @ 85% 2 reps @ 88% 2 reps @ 90%) Metcon Metcon (Time) 3 RFT 75 DU (100 Single unders) 25 Wallballs (20/14) 15 C2B pull ups Metcon Metcon (Time) Run club at 4:30pm...Read More