CrossFit OwnIt – CrossFit weightlifting Front Squat (25 minutes to establish a 1RM 5-3-1-1-1 ) Metcon Metcon (AMRAP – Rounds and Reps) 9 minute AMRAP 9 thrusters (95/65) 3 wall walksRead More

CrossFit OwnIt – CrossFit weightlifting Snatch Pull (4 sets x 4 reps @ 90% of snatch ) Metcon Metcon (AMRAP – Reps) 18 minutes E2MOM Team of 2 (you go I go rounds) 100m run Max rope climbs with remaining time *score = total rope climbsRead More

CrossFit OwnIt – CrossFit weightlifting Snatch Pull (4 sets x 4 reps @ 90% of snatch ) Metcon Metcon (AMRAP – Reps) 20 minutes E2MOM Team of 2 (you go I go rounds) 100m run Max rope climbs with remaining time *score = total rope climbsRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 2 reps @ 70% ) Metcon Metcon (Time) For time 9-15-21 T2B Power clean and jerk (135/95) Metcon Metcon (Time) Run club at 4:30pm Progressive efforts E4MOM X 8 rounds 500m run *start slow and buildRead More

CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 5 reps @ 78% ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 DU 10 single arm Alt devils press (50/35) 15 WBS (20/14)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (25 minutes to establish a 1RM back squat 5-3-1-1-1- ) Metcon Metcon (AMRAP – Reps) 14 minutes with a partner for max reps :30 seconds on/:30 seconds off Bar facing burpeesRead More

CrossFit OwnIt – CrossFit weightlifting Snatch (12 minute emom minute 0-4 3 snatches @ 70% minute 4-8 2 snatches @ 75% minute 8-12 1 snatch @ 80%) weightlifting Muscle Snatch (5 sets x 3 reps @ moderate weight. NO re-dip ) Metcon Metcon (Time) 2-3 rounds 20 barbell good mornings 15 1-DB tricep extension 10...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time with a partner 3 rounds 50 alt db snatch (50/35) 40 synchro v ups 30 single arm Alt devils press (50/35) 20 bar MURead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (3 sets @ 90% only) Metcon Metcon (Time) For time 9-15-21-27 Calorie row or bike 3-6-9-12 Wall walksRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 2 reps @ 60% ) Metcon Metcon (Time) 5 minutes of rope climb skill work then… 13 minute cap 4 RFT 400m run 2-4 rope climbsRead More