CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) In a 10 minute window 800m run + 3 heavy hang cleans Metcon Metcon (Weight) Establish a heavy 3 Hang cleansRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (2×5 @ 83%) Metcon Metcon (Time) 5 RFT 21 WBS (20/14) 11 Burpee box jump overs (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×5 @ 83%) Metcon 9 min AMRAP (AMRAP – Rounds and Reps) 9 OHS (95/65) 6 Bar MU *Scale to 6 strict pull-up or 9 kipping pull-ups or variationRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch Build to a 1RM or heavy single for the day Weightlifting Pause snatch grip deadlift (4×3 @ 95% of 1RM snatch) 3 secpause @ knee Metcon Metcon (No Measure) 3 RNFT 25 Sit-ups w/ med-ball 35 Good mornings w/ barbell :45 second Wall-sitRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 30 Power cleans (135/95) 100 DU (2:1) 30 Push jerks (135/95) 100 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) 3 RFT 400m run 24 Barbell back rack lunges (115/75) 24 KBS (53/35)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 10 min EMOM 1 Power snatch + 1 OHS *Not to exceed 70% of 1RM power snatch Metcon Metcon (Time) For time 35 Box jump overs (24/20) 45 C2B Pull-ups 55 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×6 @ 80%) Metcon Metcon (AMRAP – Reps) 2 min AMRAP Lateral burpees over the bar Rest 1 min *Repeat 3 timesRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (3×5 @ 80%) Metcon Metcon (Time) 4 RFT 15 DB or KB DL (50/35) 15 HSPU 50 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Snatches (135/95) 12 T2B *Scale to 65% for snatchesRead More