CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps @ 75-80%) Metcon Metcon (Time) Teams of 2 @ Moderate pace (you go I go) 120 cal row or bike 100 sit ups 80 box step ups (no weight 24/20) 60 light KBS (35/26) 40 empty bb thrusters (45/35) 20 burpeesRead More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 3 PU/CTB PART 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 band lat pull downs 10 Kipping swings, feet together 5-10 second top-of-pull-up hold (scale: hold on rings with feet on floor) PART 2 4 sets...Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a 2RM without pushing to failure ) Metcon Metcon (Time) 9RFT 7 WBS (20/14) 3 hang squat clean thruster (95/65) 5 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (As heavy as possible 5 sets x 5 reps across ) Metcon Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP 50 DU 10 C2B Rest 2 minutes 5 minute AMRAP 10 T2B 12 BJO step down standard (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch pull + 1 Power position squat snatch (Aim to have all sets anywhere between 60-70% of 1RM snatch ) 12 Minute EMOM Weightlifting Snatch Grip Deadlift (5×5 @ 100% of snatch ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Behind the neck snatch grip...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod For time 1 round of 21 synchro burpees 50 calorie row or bike 15 synchro burpees 50 calorie row or bike 9 sychnro burpees 50 calorie row or bike 1 round of 9-15-21-15-9 Power cleans (115/75) Front squats (115/75)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3 reps @ 73% 3 reps @ 75% 3 reps @ 78% 3 reps @ 80% x 2 sets *80% for 2 sets only. ) Metcon Metcon (Time) 7 RFT (20 min time cap) 10 alt DB Snatch (50/35) 10 alt DB FR lunge (50/35) 200 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6 reps @ 65% Then 5 sets x 3 reps @ 70%) Metcon Metcon (AMRAP – Reps) 20 min alt emom 25 foot hs walk/30 sec hs hold (add shoulder taps if able) 13/11 cal bike or row 3-5 power snatch (135/95) 10 pistols or 20 air squats...Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 2 TTB PART 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Band lat pull downs 10 Kipping swings, feet together 5 Strict and slow knee raises (scale: lying knee raises or tuck up, scale up: ball...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6 reps @ 65% Then 5 sets x 3 reps @ 70% ) Metcon Metcon (AMRAP – Rounds and Reps) 4 minutes/2 minutes off X 3 rounds 20 WBS (20/14) 10 burpees 5 power cleans (155/105) *pick up where athlete leaves off after each rest intervalRead More