CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 81-86% range ) Metcon ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 SquatsRead More

CrossFit OwnIt – CrossFit weightlifting Power position snatch (12 minute EMOM 2 power position snatches *building. Start around 55% ) weightlifting Halting Snatch Grip Deadlift (5 sets x 4 reps @ 85% of snatch *2 second pause at knee ) Metcon Metcon (Time) 3 rounds 200m OH plate walk 20 barbell good mornings 15 bicep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner 25 minute AMRAP (you go I go rounds) 2 ground to overhead (115/75) 4 KBS (53/35) 6 T2BRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 80%) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 rounds 10 front squats (135/95) 10 lateral burpees over the bar Max bar MURead More

CrossFit OwnIt – CrossFit weightlifting Hang Snatch (3 reps @ 70% 3 reps @ 75% Then 1 rep x 6 sets @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP @ sustainable pace 300m run 2 wall walks 1 hang squat clean (205/145)Read More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (5 sets x 1 rep @ 80%) Metcon Metcon (Time) 5 RFT 10 Dead-lifts (155/105) 15 T2B 30 DU (2:1)Read More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (5 sets x 1 rep @ 80%) Metcon Metcon (Time) 5 RFT 10 KB/DB dead-lifts (50/35) 15 T2B 30 DU (2:1) Metcon Metcon (Time) Run club at 4:30pm 8 rounds E5MOM 500 m run *progressive effortsRead More

CrossFit OwnIt – CrossFit weightlifting Mid-hang snatch high pull (4 sets x 4 reps @ 65%) Metcon Metcon (AMRAP – Reps) 20 minutes Teams of 2 30 seconds on/30 seconds off 1 shuttle run + max line facing burpees *score = line facing burpeeRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 80%) Metcon Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55...Read More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM 2 cleans + 1 jerk @ 70-75% ) weightlifting Bench Press (5 sets x 3 reps *building *build to a moderate 3 for the day. Make sure to have a spotter always ) Metcon Metcon (Time) 3 rounds 1 minute plank :45 OH plate...Read More