CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×5 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 10 T2B 5 Squat cleans (185/135) or 70%Read More

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds for 15 minutes (*Start @ 60% and build to a heavy for the day.) 1 Power snatch + 1 Squat snatch + 1 OHS Weightlifting Behind the neck snatch grip strict press (5×5 @ 60-65% of 1RM strict press) Weightlifting Snatch grip RDL (5×4 @ 90% of...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time (partner WOD) 50-40-30-20-10 Synchro air squats Db snatch 5 rounds 18 Hang Power snatch (75/55) 18 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 2 reps @ 70-75% Metcon Metcon (AMRAP – Reps) 16 min alt EMOM (:45 seconds on/:15 seconds off) Cal bike Burpee to target Cal row 100m run (stop sign and back)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 70-75%) Metcon Metcon (Time) 5 RFT 16 WBS (20/14) 12 Hang power snatch (95/65) 8 Barbell overhead lunge (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×5 @ 70-75%) Metcon Metcon (Time) For time 21 DL (225/155) 100 DU (150 Single unders) 15 DL (225/155) 100 DU (150 Single unders) 9 DL (225/155) 100 DU (150 Single unders)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM) 2 Snatches @ 70-75% Metcon Metcon (Time) For time 400m run 24 T2B 24 BBJO (24/20) 24 T2B 400m runRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×5 @ 70%) Metcon Metcon (Time) 4 RFT 12 Squat cleans (135/95) 16 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Power position clean+ jerk (2 reps x 6 sets @ 65-70%) Weightlifting Bench Press (6×2 @ 75-80%) Metcon Metcon (Time) 2 rounds 200m Farmers carry 20 Alt leg V-ups 15 Sumo stance good mornings w/ barbell 10 Ring rows w/ 3 sec hold @ topRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 80 DU 40 2 KB or DB FS (50/35) 20 T2B 5 rounds 9 BMU 30 HRPURead More