CrossFit OwnIt – CrossFit weightlifting Front Squat (2 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets ( 90% x 2 sets only) Metcon Metcon (Time) For time (14 minute cap) 1k row OR 50/40 calories on bike 40 HSPU 30 Power...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM 2 touch and go power snatches *Build to moderate double) weightlifting Strict press (5 sets x 4 reps @ 60%) Metcon Metcon (Time) 3 rounds 20 banded good mornings 15 v-ups 10 banded tricep extensions WeightliftingRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 150 push ups (split) 75 power cleans (115/75) 150 synchro air squats 75 burpees 150 DU (each)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch grip RDL (4 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) For time 800m run 40 KBS (53/35) 20 Bar MU 800m runRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (6 sets x 2 reps @ 70% ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 15 WBS (20/14) 15 calorie row or bikeRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 70%) Metcon Metcon (Time) 9-6-3-6-9 Wall walks Power snatch (135/95) Metcon Metcon (Time) Run club at 4:30 pm E2MOM X 10 rounds 300m runRead More

CrossFit OwnIt – CrossFit Weightlifting Mid-hang power clean (2 reps @ 60% 2 reps @ 65% 2 reps @ 70% X 2 sets ) Metcon Metcon (AMRAP – Reps) 4 minute AMRAP 20 burpee box jump overs (24/20) Max T2B with remaining time *rest 1 minute x 3 setsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 70%) Metcon Metcon (Time) 7 rounds 7 deadlift (135/95) 5 hang power clean 3 shoulder to over headRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (14 minute EMOM 1 squat clean + 1 hang squat clean + 1 front squat @ 70-75% across of 1RM clean ) Weightlifting 1 Push Press + 2 Push Jerk (5 sets x 1 rep of complex @ 75% of push press ) 1 Push Press + 2...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 25 minute AMRAP 200m run 24 OH DB lunge (50/35) 48 lateral burpees over the bar 24 power snatches (115/75) 48 synchro v upsRead More