CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×6 @ 70-75%) Metcon Metcon (Time) 5 RFT 60 DU (2:1) 15 DL (185/135) 15 HSPURead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Squat clean + 1 hang clean + 1 front squat Build to a heavy complex for the day Weightlifting Clean grip RDL (4×4 @ 90% of 1RM clean) Metcon Metcon (Time) 2 RNFT :45 OH plate/KB/DB hold :30 wall-sit 20 med ball sit upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 32 min CAP Partner WOD 5 rounds (synchro) 25 Air squats 15 Burpees 40 Bar MU (you go I go) With remainder of time establish heavy clean and jerk for the day Weightlifting Clean and Jerk (1 Rep max)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×7 @ 65-70%) Metcon Metcon (AMRAP – Reps) 3 rounds 90 seconds at each with 20 seconds transition Bike Burpees to target (45 #bumper) Row Shuttle run (20 feet) Empty BB thruster (45/33)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×7 @ 60-70%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 8 high box jumps (30/24) 4 power cleans (225/155) *Power clean should not exceed 75%Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×7 @ 60-70%) Metcon Metcon (Time) 3 RFT 400m run 18 FR DB/KB squats (50/35) 18 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2. 10 second pause on first rep) Establish a heavy for the day. Metcon Metcon (Time) For time 15-12-9-12-15 Snatches (75/55) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Metcon CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*Read More

CrossFit OwnIt – CrossFit Weightlifting 1 squat snatch + 1 hang squat snatch + 1 OHS (5×1) 5 sets x 1 rep of complex @ 70% of 1RM snatch Weightlifting Snatch Grip Deadlift (5×2 @ 95% of 1RM snatch ) Metcon Metcon (AMRAP – Reps) Tabata (20/15) T2B Shoulder taps Arch bodyRead More