CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 75%) Metcon Metcon (Time) 3RFT 400 m run 24 DB snatch (50/35) 24 DB OH Lunge (50/35) (12 each arm)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 4 rounds 400 m run 24 alt DB snatch 24 WBSRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (5×3 @ 75%) Metcon Metcon (Time) 10 RFT 12 WBS (20/14) 3 DL (315/225) or 70%Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×3 @ 75%) Metcon Metcon (Time) For time 21-15-9 Snatches (75/55) BJO (24/20) Pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting 16 min EMOM (*start at 60% and build. ) 1 clean pull + 1 clean from power position Weightlifting Push Press (5×2 @ 75-80%) Metcon Metcon (Time) 2 rounds 1 min OH hold (DB’s/ KB’s/ or plate) 25 Russian KBS 30 front rack lunges (w/ barbell or DB’s)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time Partner WOD 15-12-9-6 Squat Clean (155/105) BMU 8 rounds of Cindy + 5 push Jerks (155/105) alt rounds 3 rounds 100 DU 10 HPC (155/105)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (5×3 @ 73%) Metcon Metcon (AMRAP – Reps) Partner WOD (you go I go) 3 min ME cal row (switch every 30 seconds) 30 second rest 3 min ME Burpee Pull ups (switch every 30 seconds) 30 second rest 3 min ME cal Bike (switch every 30 seconds)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 73%) Metcon Metcon (Time) For Time 1-10 HSPU 10-1 Hang squat cleans (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5×3 @ 73%) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 50 DU 7 DL (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (5×3 @ 73%) Metcon Metcon (Time) 4 rounds 400 m run 12 C and J (155/105)Read More