CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Heavy single or new 1RM) 5 min EMOM 1 Clean & Jerk (build from 60-80%) Rest 2 mins Every 90 seconds for 9 minutes 1 Clean & Jerk (build from 80-100+%) Metcon Metcon (AMRAP – Reps) 8 min EMOM 3 Cleans @ 70% (may be power or...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 30 min steady state conditioning (:40 work/:20 rest) for 6 rounds Cal Row Cal Bike Strict pull ups or RR (5-10 reps) 100-150 m run Burpees (7-14 reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Bench Press (Establish a heavy single for the day) Metcon Metcon (Time) 5 RFT 50 DU 11 STO (115/75) or 55%Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish a 1RM) 5-4-2-1-1-1-1 *Start @ 65% and build Metcon Metcon (Time) For time 45 T2B 30 BBJO (30/24) 15 DL (315/225) or 80% of 1RMRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch Min 0-5 4 Power snatches @ 60% Min 5-10 3 Power snatches @ 70% Min 10-15 2 Power snatches @ 80% Min 15-20 1 Power snatch @ 85% Weightlifting Strict press (4×5 @ 65-70% of 1RM) Metcon Metcon (Time) 2 rounds 30 Banded good mornings 20 Plank rotations...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 30 thrusters (95/65) 30 lateral burpees over the bar 5 rounds 30 cal row or bike 10 BMURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 6RFT (partner wod) 20 HPC (115/75) 21 HSPU/HRPU 20 Pull Ups 21 Back Squats (115/75)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) Buy in: 1000/850m Row 3 rounds of: 10 DL 50 DU (2:1) Cash out: 50/40 Cal bikeRead More

CrossFit OwnIt – CrossFit Weightlifting Bench Press (Build to a heavy 10 for the day starting @ 55-65%) 10-10-10-10 Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 15 Power snatch (95/65) 30 WBS (20/14) 60 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 @ 85%) 3-5 second pause at the bottom. Metcon Metcon (Time) 3RFT 20 Hang DB C&J (10 each arm) (50/35) 15 BBJO (24/20)Read More