CrossFit OwnIt – CrossFit Weightlifting Hang Snatch 3 @ 55% 3 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% x 3 sets Weightlifting Snatch grip lift off (4×4 @ 90% of 1RM snatch) Weightlifting Strict press (4×5 @ 75% of 1RM) *If you don’t know 1RM, build to a moderate load and...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Buy in: 40 lateral burpees over the bar 4 rounds of 75 DU 20 HPC (95/65) 20 Front Squats (95/65) 5 rounds of 10 strict HSPU 10 strict pull ups Cash Out: 40 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting 12 min EMOM 1 Power clean + 1 Push press + 1 Push jerk + 1 Split jerk @ 60% Metcon Metcon (Time) For time Teams of 2 30 devils press (50/35) 8 rounds alt between partners 8 DB DL (50/35) 6 HPC (50/35) 4 STO (50/35) 60 box step...Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 7 individually timed rounds E4MOM 200 m run 10 KB FR lunge 10 HPC 10 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (8×2 @ 65%) Metcon Metcon (Time) For Time 400 m run 22 Kipping HSPU 22 OH BB lunge (75/55) 300 m run 16 Kipping HSPU 16 OH BB lunge 200 m run 10 Kipping HSPU 10 OH BB lungeRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 min EMOM) 2 squat snatches @ 60% *This should be very light. Focus on technique > load. Do NOT go above 60% Metcon Metcon (Time) For time 10-1 High Box Jump Over (30/24) T2B KBS (53/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (Time) For time 30 Burpees 60 empty barbell thrusters (35/45) 30 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting 20 minutes to build to a heavy complex of 1 clean + 1 front squat + 1 jerk Weightlifting Bench Press (5×3 @ 75% of 1 RM) *If you don’t know 1RM, work up to a moderate/challenging weight to do for all 5 sets of 3 reps Metcon Metcon (Time)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (you go I go) 3 rounds 400 m run 30 hang Power Snatches (95/65) 3 rounds 150 DU 50 synchro air squats 30 DL (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 min EMOM) 2 clean and jerk. *Start at 60% and climb. (No misses) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (alt work every minute- pick up where partner left off) 14 Min AMRAP 8 DB FS (50/35) 6 DB box Step Overs (50/35)...Read More