CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 2 power snatches from the floor @ 80% Weightlifting Bench Press (6×3 @ 75% of 1RM) Metcon Metcon (Time) 2 rounds 200m OH DB/KB/ plate carry 20 deficit push ups (on plates/DB’s/ or regular push ups) 20 OH lunge w/ barbell 25 good mornings w/...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 5 Rounds 100 DU 9 BMU 15 FS (135/95) or 60 % 4 rounds 9 power clean (205/145) or 65% 15 Box Jumps (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10×1 @ 88%) Metcon Metcon (AMRAP – Reps) 4 rounds @ each before moving 40/15 Cal Row Devil Press (50/35) Cal Bike Single KB OH Lunge (alt rounds) (53/35)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) For Time 50 cal bike 50 DB FS 50 burpees over DB 50 OH single arm DB Lunge (25 each arm)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8×1 @ 88%) Metcon Metcon (Time) For Time 2 rounds 300 m run 10 strict HSPU 10 strict Pull Ups 2 rounds 300 m run 15 Kipping Pull Ups 15 Kipping HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (6×2 @ 88%) Metcon Metcon (Time) Buy in: 100 DU 9-1 DL (225/155) Lateral burpees over bar Cash Out: 100 DURead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 88%) Metcon Metcon (Time) 3 RFT 10 Power snatch (135/95) or 65% 20 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting 3 position clean (1 complex every 90 seconds for 15 minutes) 1 clean from power position 1 clean from hang 1 clean from the floor*start @ 60% and climb. End around 80-85%, no higher. Weightlifting Pause push jerk (5 sets x 2 reps @ 70% of 1RM push jerk) 2...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time (partner WOD, you go I go) 40-30-20-10 Power cleans (115/75) Lateral Burpees over the bar 30-20-10 Back rack lunges (125/75) BMURead More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (6×2 @ 83%) Metcon Metcon (AMRAP – Reps) 30 seconds on/10 seconds off 5 rounds at each staying before moving on Bike Empty BB thruster Row Mountain ClimbersRead More