CrossFit OwnIt – CrossFit Weightlifting Split Jerk (6×2 @ 70%) Metcon Metcon (AMRAP – Reps) 1 round 2:30 on/:30 off Cal Row Thruster (95/65) Cal Bike Push Ups *for total repsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (6×2 @ 90%) Metcon Metcon (Time) For Time (12 min cap) 9-1 Hang squat cleans (155/105) C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 70%) Metcon Metcon (Time) Running Intervals E4MOM x 5 rounds 400 m run Record slowest roundRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (6×2 @ 90% of max snatch) Metcon Metcon (Time) For Time 18 min alt emom 9 DL (225/155) @ 65%-70% 9 T2B 9 strict HSPU *scale reps or movement to difficult UB setsRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 70%) *If you do not know your 1RM build to a moderately heavy double. Metcon Metcon (AMRAP – Reps) Teams of 2 5 min AMRAP BBJO (24/20) *Rest 2 min 5 min AMRAP WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting 16 min EMOM (Build to heavy complex ) 1 Clean grip DL + 1 hang clean + 1 jerk. Weightlifting Bench Press (5×4 @ 70-75% of 1RM. ) Or build to heavy set of 4. Metcon Metcon (Time) 2-3 rounds 200m farmers carry 20 hollow body rocks 30 v-ups/ tuck...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 Buy In :75 WBS 3 rounds of 400 m run 36 HPC (135/95) 18 BMU Cash Out: 75 WBSRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5×2 build to moderate load) Focus should be on technique >load Metcon Metcon (Time) For time 30 cal bike or row 50 Burpees 70 DURead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds 400 m run 36 DB snatch 12 Pull UpsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×5 (work up to a heavy 5) Metcon Metcon (Time) 2 rounds 150 DU (2:1) 30 T2B 15 STO (185/135) or 75% jerkRead More