CrossFit OwnIt – CrossFit Weightlifting Deadlift (1RM DL 5-4-3–2-1 Start at 65% and build to a heavy for the day technique>load. Do NOT push past a properly braced and neutral spine ) Metcon Metcon (Time) For Time 3 rounds 10 power cleans (135/95) 15 T2B Immediately into… 2 rounds 20 2DB hang power cleans (50/35) 40 ab mat sit ups Metcon Run club @ 4:30pm (Time) E3MOM 10x500m Run *Sustainable but hard effortRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 8 Rounds for time 400m Run 12 Bar facing burpees 8 HSPU *Scale HSPU to standing 2-DB push press. Take this workout at 70-75% effort and move with a moderate and controlled heart rate.Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a heavy single for the day 7-5-3-1-1-1) Test week. This week we will be finding a one rep max strict press, front squat, and deadlift Metcon CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 1:15 for 10 sets 2 Touch and go squat cleans + 1 Jerk *Start at 60% of clean and jerk and build to a heavy) Clean grip RDL (5×5 @ 100% of clean) Metcon (Time) 2 Rounds 10 Strict pull ups/elevated ring rows 15 Barbell bicep curls 30 Turkish sit ups with medicine ball 40 Alt shoulder tapsRead more

CrossFit OwnIt – CrossFit Metcon (Time) For time 50 wall balls (20/14) 50 2 DB power clean and jerks (50/35) 50 Single arm Alt devils press (50/35) 40 Bar MU 40 HSPU (HRPU) 40 Synchro air squats 30 Burpee DL (50/35) 30 C2B 30 Alt DB snatch (50/35) 20 Wall balls (20/14) 20 2 DB power clean and jerk (50/35) 20 Single arm Alt devils press (50/35)Read more