CrossFit OwnIt – Hi-C Weightlifting Alt EMOM for 15 min Min 1: 4 Strict press Min 2: 6 Push press Min 3: 8 Push jerks Metcon Metcon (Time) For time 20 Clean and jerk 200 DU (2:1) 20 Clean and jerkRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 min amrap 400 m run 30 DB snatch (50/35) 20 HSPU/30 HRPU 30 single DB box step Ups (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (E2MOM for 14 minutes) 3 reps @ 70-75% Metcon Metcon (Time) 3 RFT 18 Thrusters (95/65) 18 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 20 minutes to complete: (snatch waves) 3 Snatches @ 60% 2 Snatches @ 70% 3 Snatches @ 65% 2 Snatches @ 75% 3 Snatches @ 70% 2 Snatches @ 80% Weightlifting Bench Press (6×3 @ 65-70% of 1RM ) Metcon Metcon (Time) 2 rounds 200m Farmers carry 30 Alt...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 20 SHSPU 30 Toes to bar 40 Cal row or bike 3 rounds 30 Lateral burpees over the bar 15 OHS (115/75) 30 Pistols (or 50 air squats)Read More

CrossFit OwnIt – Hi-C Weightlifting Clean and Jerk (15 min EMOM) C and J 15 min emom 0-5 3 c and J 5-10 2 c and J 10-15 1 c and J Metcon Metcon (Time) 30 Cal bike or row 30 Thrusters (95/65) 400m runRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Establish a heavy 2 for the day) 2-2-2-2-2 *Do not push to failure Metcon Metcon (Time) 3 RFT 75 DU 11 DL (225/155) 22 T2BRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 min 8 sets will be completed on one station before moving to the next (35 on/25 off) Shuttle run Cal Bike Single arm DB c and J (5 each arm) Cal Row *Same paces as last weekRead More

CrossFit OwnIt – CrossFit Weightlifting Establish a heavy compex of: 3 Strict press 4 Push press 5 Push jerk Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 60 WBS (20/14) 40 OH DB lunge (50/35) 20 Bar MU (2:1 pull up variation)Read More

CrossFit OwnIt – Hi-C Weightlifting 1 Hang squat clean + 10 front squats 4 sets @ moderate a moderate load Metcon Metcon (Time) For time 20 BBJO 40 Power snatch 20 BBJORead More