CrossFit OwnIt – CrossFit Weightlifting 14 min EMOM (Build to a heavy for the day. ) 1 Clean + 1 Front squat + 1 Jerk Weightlifting Pause deadlift (5×4 @ 95% of 1RM Clean. ) 3 second pause @ the knee. Metcon ()Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 2 rounds 4 rope climbs 12 bar MU 20 hang power snatch (95/65) 30 Lateral burpees over the bar 1 round 400m run 60 WBS (20/14) 2 rounds 12 Bar MU 20 clean and jerks (135/95) 30 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner Workout (you go I go) AMRAP in 25 minutes 12 HSPU 12 Deadlifts (155/105) 12 Burpees 12 Front squats (155/105) *At minute 12, perform 50 Front rack lunges split between you and your partner however. *Once you finish the lunges, pick up where...Read More

CrossFit OwnIt – CrossFit Weightlifting Bench Press (3×8 @70%) Metcon Metcon (Time) 5 RFT 300m run 5 HPC (185/135) or 65%Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (8 sets to build to a heavy single ) *With a 3 second pause @ the bottom. Metcon Metcon (Time) For time 50 Cal row or bike 30 DL (225/155) 50 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (8×1 @ 85%. 3-5 second pause @ the top) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 60 DU (2:1) 10 T2B 3 Power snatch (155/105)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 2 rounds 40 Cal row or bike 20 Power snatch (115/75) 10 BMU 3 rounds 40 Kipping HSPU 30 Front squats (115/75) 150 DU 2 rounds 40 Cal row or bike 20 Squat snatch (115/75) 10 BMURead More

CrossFit OwnIt – CrossFit Weightlifting Bench Press (4×7 @ 70%) Metcon Metcon (Time) 6 RFT 200m run 6 BBJO (24/20) 4 Devil’s press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (10×1 @ 83%. 3-5 second pause @ top) Metcon Metcon (Time) Buy in: 50 Cal row or bike Then… 4RFT 12 Pull ups 18 WBS(20/14)Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.4 (Ages 16-54) (Time) For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 /...Read More