CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute EMOM ) 2 Power snatch singles w/ 2 second pause in the receiving position. Start light and build to 75-80% only. Weightlifting Behind the neck snatch grip push press (5×5 @ 70% of 1RM Snatch) Metcon Metcon (Time) 2 Rounds of :45 Second FR KB hold...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 rounds 40 Cal row or bike 30 C2B/pull-ups/ring rows 20 Power snatches (95/65) 3 rounds 200m run (together) 20 Alt hang DB C&J (50/35) 15 Bar MURead More

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Hang power clean + 2 STOH 12 Minutes to establish heavy complex of: 1 power clean + 1 hang power clean + 2 STOH Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15 T2B 12 Box jumps (24/20) 9 Devil’s press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4. Start @ 70% and build to a heavy set of 4) Metcon Metcon (AMRAP – Reps) 10 Minute EMOM 5-10 Thrusters (95/65) Pick a difficult but achievable number for all 10 setsRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×10 @ 70%) Metcon Metcon (Time) 3 RFT 400m Run 30 Alt DB snatch (50/35) 20 HSPU/ 25 HRPU/ or barbell strict pressRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM) 20 DU + 1 Squat snatch (building in weight) Metcon Metcon (Time) For time 80 WBS (20/14) 60 Pull-ups 20 2 DB box step overs (50/35)Read More

CrossFit OwnIt – Hi-C Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Weightlifting Front Squat (@ Minute 15) Establish a 2RM front squat from the floor. The first rep may be a squat clean.Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (14 minute EMOM) 2 Power clean singles w/ a 2 second pause in the receiving position. *Start light and build to about 75-80%. Weightlifting Bench Press (5×3 @ 70-75%) Metcon Metcon (Time) 2 rounds :45 Second wall-sit 16 Strict alt leg toes to bar 20 Med-ball sit ups...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 2 rounds 400m run (together) 20 Power cleans (135/95) 20 Cal row or bike 3 rounds 75 DU (2:1) 20 FR barbell lunge (95/65) 10 Bar MU (2:1 pull up variation)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 12 TTB 12 BBJO (24/20) 12 Alt DB hang C&J (50/35) Metcon Metcon (Weight) From minute 15-25 Establish a heavy complex of: 1 Squat clean + 1 hang squat clean + 1 jerkRead More