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

CrossFit OwnIt – CrossFit Skill Rope Climb Metcon Metcon (AMRAP – Reps) 30 Minute Alt EMOM 100-150 m run 13/11 cal row or bike 6R/6L hang DB snatch (50/35) 1-2 Rope climbs/2-4 Rope walk ups 15-20 sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 Minute EMOM 1 Power clean Build to a heavy power clean for the day. *start at 50-60% and build ) Weightlifting Strict press (5×3 @ 75-80% of 1RM) Metcon Metcon (Time) 3 Rounds 100m farmers carry 15 Ring rows w/ 10 second hold at top on last...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 2 rounds 50 Box jumps (24/20) 50 KBS (53/35) 50 FR lunges (95/65) 50 Push ups 50 Pull ups 50 Thrusters (95/65)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 Minute Alt EMOM 13/11 Calorie bike 3-5 Clean and jerks (185/135) or 70% 13/11 Calorie row 15-20 Air squats Rest *athlete should not be spending more than 45 seconds on any movement before moving to next stationRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 7 reps @ 60% across) Metcon Metcon (Time) For time Partner WOD (you go I go) 100 Calorie row or bike 50 2-DB devil’s press box step over (50/35) (24/20) *one rep = 1 devil’s press + 1 box step overRead More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 1 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 Low hang power clean and jerk (4+4 @ 70% 4+4 @ 75% 3+3 @ 78% x 3 sets *78% for 3 sets only. All other sets are only once ) Metcon Metcon (AMRAP – Reps) 3 rounds for total reps 1 Minute max WBS (20/14) 1 Minute rest 1 Minute...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 7 reps @ 60%) Metcon Metcon (Time) 3 rounds for time 75 DU 15 Deadlifts (225/155) or 70% 15 Lateral pogo burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM 1 Power snatch + Hang power snatch @ 70% of power snatch. *try to maintain same % for all 12 minutes ) Weightlifting Behind the neck snatch grip push press (5×3 @ 75% of snatch ) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute...Read More