CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 75-80%) Metcon Metcon (Time) 3 RFT 20 Alt DB snatch (50/35) 18 Box jump overs (24/20) 16 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75-80%) Metcon Metcon (Time) For time 40 WBS (20/14) 400m run 30 WBS 300m run 20 WBS 200m runRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM ) 2 snatches @ 75-80% Metcon Metcon (Time) 6 RFT 30 DU (2:1) 15 Lateral burpees over bar 3 DL (275/185) or 70% of max DLRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×5 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 10 T2B 5 Squat cleans (185/135) or 70%Read More

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds for 15 minutes (*Start @ 60% and build to a heavy for the day.) 1 Power snatch + 1 Squat snatch + 1 OHS Weightlifting Behind the neck snatch grip strict press (5×5 @ 60-65% of 1RM strict press) Weightlifting Snatch grip RDL (5×4 @ 90% of...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time (partner WOD) 50-40-30-20-10 Synchro air squats Db snatch 5 rounds 18 Hang Power snatch (75/55) 18 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 2 reps @ 70-75% Metcon Metcon (AMRAP – Reps) 16 min alt EMOM (:45 seconds on/:15 seconds off) Cal bike Burpee to target Cal row 100m run (stop sign and back)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 70-75%) Metcon Metcon (Time) 5 RFT 16 WBS (20/14) 12 Hang power snatch (95/65) 8 Barbell overhead lunge (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×5 @ 70-75%) Metcon Metcon (Time) For time 21 DL (225/155) 100 DU (150 Single unders) 15 DL (225/155) 100 DU (150 Single unders) 9 DL (225/155) 100 DU (150 Single unders)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM) 2 Snatches @ 70-75% Metcon Metcon (Time) For time 400m run 24 T2B 24 BBJO (24/20) 24 T2B 400m runRead More