CrossFit OwnIt – CrossFit Weightlifting Power position snatch 3 @ 60% x 2 sets 3 @ 65% x 2 sets 2 @ 70% x 2 sets Weightlifting Mid-hang snatch high pull (4×4 @ 70%) Weightlifting Drop Snatch (5×2 @ 70%)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 8 rounds 21 WBS (20/14) 18 Pull-ups 15 KBS (53/35) 12 STO (155/105) 21 DL (155/105)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×2 @ 80% 2×2 @ 85% Weightlifting Clean Pull (5×4 @ 90%) Metcon Metcon (Time) For time 30/20 Cal bike or row (coaches choice) 30 burpee box jump overs (24/20) 300m run *Sprint and end the week strongRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×6 @ 70% 1×6 @ 80% 1×3 @ 90% 1×2 @ 95% Gymnastics Pull-ups (Strict pull-ups) 1 set @ 75% of ME set 2 sets @ 70% of ME set Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD (alternate rounds) 12 min AMRAP 9 DB front squats...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 80%) Weightlifting Push Press 1×5 @ 75% 3×4 @ 80% Metcon Metcon (Time) For time 50 DU 21 DL (185/135) 21 T2B 50 DU 15 DL (225/155) 15 T2B 50 DU 9 DL (275/185) 9 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×2 @ 80% 2×2 @ 85% Weightlifting Snatch Pull (5×4 @ 90%) Metcon Metcon (AMRAP – Reps) 8 min cap 3 rounds 15 HPC (115/75) 15 STO (115/75) *remainder of time: AMRAP burpees *score = total repsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @ 85% Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 40 WBS (20/14) 20 single arm DB lunge (50/35) *10 each arm.Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Build to heavy single for the day. ) Weightlifting Clean grip lift off (4×4 @ 110% of 110% of 1RM clean. ) Weightlifting SOTS Press (OR behind the neck snatch grip strict press 5×5 )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams Of 2 (Partner WOD) For Time 33-27-21-15-9 Back Squats (135/95) Lateral burpees over the bar DL (135/95) *no rackRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (6×2 @ 65%) Weightlifting Clean Pull (3×10 @ 70%) Gymnastics Pull-ups (Strict pull-ups. 2 sets @ 70% of ME.) Metcon Metcon (Time) 10 min cap 2 rounds 400m run 12 BMU 12 STO (155/105) *Scale to 21 C2B or pull-up variation.Read More