CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 75%) Metcon Metcon (Time) 5RFT 18 BJO (step down standard) (24/20) 10-8-6-4-2 Snatch *snatch can be power or squat Percentages: 65/70/75/80/85 *RX weights: 115/75; 135/95; 155/105; 175/115; 185/125 *max two misses or go down in weight. Don’t let ego get in the way of weights you choose.Read more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×10 ) *Start at 65% and build each set Metcon Metcon (Time) 6 individual rounds E3MOM 10 hang power cleans (115/75) 10 C2B pull ups 10 STO (115/75) *athlete should focus on quality movement over speed. There is plenty of time to recover so please slow down movement and to ensure technique and efficiency. Attempt for 90 seconds on/90 seconds restRead more

CrossFit OwnIt – CrossFit Metcon Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m RunIn honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010To learn more about Loredo click here Metcon Metcon (Time) Run club at 4:30 pm 600m warm up run & stretch Every 2:30 X 9 rounds 400M Run *Sustainable but strong efforts. Not progressive efforts. Athlete will be getting 30 seconds to 1 min of rest.Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (10 Singles @ 90-95%) *Work anywhere in this range based on feel Metcon Metcon (Time) 6 Rounds for time 40 DU/70 SU 10 Single arm DB Thrusters (50/35) *Alternate arms each roundRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×2 @ 93%) This is the last week of this strength cycle. We will be retesting next week and moving into lighter barbell cycle, keeping our strength numbers up through a weekly back squat cycle and moving into conditioning and weekly open style workouts. Today is an example of that. Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-ups*Scale weight 95/65 Scla ring MU with 2:1 pull up variationRead more