CrossFit OwnIt – CrossFit Weightlifting Strict press (4×5 @ 65%) Metcon Metcon (Time) 5 RFT 16 1-DB box step up (50/35) (24/20) 50 DU (75 SU)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 70% (2 second pause @ bottom-no belt) Today is the start of a pause back squat cycle. We will be squatting 2 times a week every other week for 6 weeks. This will help build general strength that will translate to our Olympic WL. Metcon Metcon (AMRAP – Rounds and Reps) 13 Minute AMRAP 21 Burpees 15 C2B pull ups 9 Squat cleans (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 1 1 inch clean *Work up to 75-80% Weightlifting Bench Press (5×3 @ 75-80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute amrap 1 Minute wall-sit 5 Strict chin ups 10 Bent over row w/ barbell 10 Seated barbell strict press 20 Toe touches 20 MT.climbersRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner wod 35 minute cap 2k row/120 calorie bike 75 HSPU (HRPU) 50 Box jumps (24/20) 50 DB burpee DL (50/35) 75 KBS (53/35) 2k row/120 calorie bikeRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (20 Minutes to establish 1RM) *newer athletes work up to a heavy single and then complete a 10 min emom of 2 c and j @ 80 % for technique Metcon Metcon (AMRAP – Reps) 10 min AMRAP 4-8–12-16-20…. DB snatch (50/35) OH BB lunge (95/65)Read more