CrossFit OwnIt – CrossFit Weightlifting Squat Clean (12 min EMOM) 2 touch and go squat cleans from the floor. *start @ 55-60% and build by feel. Weightlifting Clean grip RDL (4×4 @ 90% of 1RM clean) Weightlifting Bench Press (4×3 @ 80% of 1RM bench press) Metcon Metcon (Time) 2 rounds 200m waiters walk 10...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 5 rounds 30 WBS (20/14) 30 power snatches (75/55) 27-21-15-9 Lateral burpees over the bar Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Squat clean + 1 Push jerk + 1 Split jerk (@ 65-70%) 10 min EMOM Metcon Metcon (AMRAP – Reps) 5 rounds @ each station before moving to the next (20 seconds of work/10 seconds of rest) Cal bike HPC (115/75) Cal row Shuttle sprintsRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 9 individually timed rounds E3MOM 15 KBS 12 Box Jump Overs 9/7 cal bikeRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds 1 round of DT (95/65) 17 WBSRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch + 1 OHS (@ 65-70%) 10 minute EMOM Metcon Metcon (AMRAP – Reps) 15 min alt EMOM (:30 seconds on/:30 seconds off) DU DB snatch (50/35) BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Reps) 10 min AMRAP 2-4-6-8-10 etc… Hang squat clean thrusters (75/55) T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 min EMOM ) 2 touch and go snatches from the floor. *start @ 55-60% and build. Weightlifting Strict press (4×4 @ 70-75% of 1RM strict press. ) Weightlifting Muscle Snatch (4×4 @ 45-50% of 1RM snatch. Supposed to be light. ) *work on technique and fast turn over...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 40 DB snatch (50/35) 40 HSPU 40 cal Row or bike 3 rounds 40 OH DB single arm lunge (50/35) 20 BMU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 1 Clean and Jerk @ 80-85% Metcon Metcon (AMRAP – Reps) 2 rounds 90 Seconds of work/30 seconds of rest Cal bike Burpees to target Cal row Pistols/single leg deck squats/deck squats/or air squatsRead More