CrossFit OwnIt – CrossFit Weightlifting 20 minutes to build to a heavy complex of 1 clean + 1 front squat + 1 jerk Weightlifting Bench Press (5×3 @ 75% of 1 RM) *If you don’t know 1RM, work up to a moderate/challenging weight to do for all 5 sets of 3 reps Metcon Metcon (Time)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (you go I go) 3 rounds 400 m run 30 hang Power Snatches (95/65) 3 rounds 150 DU 50 synchro air squats 30 DL (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 min EMOM) 2 clean and jerk. *Start at 60% and climb. (No misses) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (alt work every minute- pick up where partner left off) 14 Min AMRAP 8 DB FS (50/35) 6 DB box Step Overs (50/35)...Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 3 rounds 100 SU 30 DL (95/65) not to exceed this weight 20 Pull Ups 30 KBSRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 400 m run 50 WBS 50 knee raises 50 burpees 50 WBS 400 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (4×4 @ 75-80%) Metcon Metcon (Time) For Time 36-24-12 DB snatch T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (Time) 7 RFT 9 Thrusters (95/65) 9 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch Min 0-5 4 power snatch @ 60% Min 5-10 3 power snatch @ 70% Min 10-15 2 power snatch @ 80% Min 15-20 1 power snatch @ 85% Weightlifting Strict press (5×3) *Build to a heavy set of 3 Metcon Metcon (Time) 2 rounds 200m farmers carry 10...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) (you go I go) 7 rounds 15 WBS (20/14) 10 pull ups 7 strict HSPU 15-12-9-6-3 Hang squat clean (135/95) Bar facing burpees 5 rounds 50 DU (2:1) 10 Push jerk (155/105)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) For Time 40-30-20-10 WBS Sit Ups DURead More