CrossFit OwnIt – CrossFit Weightlifting Squat Clean (6×2 @ 88%) Metcon Metcon (Time) Buy in: 100 DU 9-1 DL (225/155) Lateral burpees over bar Cash Out: 100 DURead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 88%) Metcon Metcon (Time) 3 RFT 10 Power snatch (135/95) or 65% 20 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting 3 position clean (1 complex every 90 seconds for 15 minutes) 1 clean from power position 1 clean from hang 1 clean from the floor*start @ 60% and climb. End around 80-85%, no higher. Weightlifting Pause push jerk (5 sets x 2 reps @ 70% of 1RM push jerk) 2...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time (partner WOD, you go I go) 40-30-20-10 Power cleans (115/75) Lateral Burpees over the bar 30-20-10 Back rack lunges (125/75) BMURead More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (6×2 @ 83%) Metcon Metcon (AMRAP – Reps) 30 seconds on/10 seconds off 5 rounds at each staying before moving on Bike Empty BB thruster Row Mountain ClimbersRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) Row 1000 m 50 Lateral burpees over bar 50 STO Bike 75/60 calsRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds 300 m run 11 DL 11 Box Jumps 11 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (6×2 @ 83%) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 6 FS (135/95) 9 lateral burpees over the bar 12 T2BRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) Death By WBS 10 min cool down bike and stretchRead More

CrossFit OwnIt – CrossFit Weightlifting 3 position snatch (*Build to a moderate/heavy weight in 20 min) 1 snatch from power position 1 snatch from hang position 1 snatch from the floor Weightlifting Snatch grip lift off (5×5 @ 95% of 1RM snatch) Metcon Metcon (Time) 2-3 rounds 20 Hollow body rocks :30 second handstand hold...Read More