CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 reps @ 73% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 2 sets) Metcon Metcon (Time) For time 55/45 Calorie row or bike 30 Power cleans (135/95) 15 Wall walks (scale to seated DB press @ 30 reps or scaled wall walk)...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets ) Metcon Metcon (AMRAP – Reps) 3 minutes max WBS (20/14) rest 1 minute 3 minutes max burpees rest 1 minute x 2 sets *score...Read More

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (Light and technical snatch work 3 @ 40% 3 @ 45% ) Weightlifting Hang Snatch (Mid hang snatch 3 @ 50% 3 @ 55% 3 @ 60% x 2 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 6 Hang alt DB clean and...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM Minute 0-4 2 Snatches @ 70% Minute 4-8 2 Snatches @ 75% Minute 8-12 2 Snatches @ 80%) Weightlifting Bench Press (5×3 Build to a heavy 3 within the 5 sets) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP from when you finish...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 30 minute time cap 4 rounds 20 Power cleans (95/65) 20 Dead-lifts *4 rounds of power cleans and deadlifts only 300 DU (450 SU) while partner is jumping rope, other partner holds a plank 40-30-20-10 Thrusters (95/65) 20-15-10-5 Pull-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 Minute Alt EMOM 12/10 Calorie row 10-20 Sit ups 12/10 Calorie bike 10 KBS + 4-7 burpees Rest *45 seconds of work on each machineRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps building *aim to hit higher than two weeks ago) Metcon Metcon (Time) 2 Rounds for time 800m Run 40 Wall-balls (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (15 Minutes to establish a 2RM hang snatch *Can be power or squat ) Metcon Metcon (Time) For time: 75/60 Calorie row or bike (6minute cap for machine) 50 Alternating DB snatch (50/35) 40 Pull-ups Metcon Metcon (Time) Run club at 4:30pm 40 Minute zone 2 runRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 110% of clean max) Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 15 Goblet squats (53/35) or (50/35 with DB) 9 Push ups Rest 3 minutes 7 Minute AMRAP 15 Air squats 9 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 building *aim is to end higher than two weeks ago) Metcon Metcon (Time) 4 RFT 50 DU/100 SU 5 Clean and jerks (185/135) or 70% 15 Toes to barRead More