CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×3 @ 80%) Metcon Metcon (Time) 18–15-12-9-6-3 Power Snatches (75/55) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Metcon CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Low hang full clean + 1 Jerk (Build to a heavy complex for the day.) Weightlifting Clean Pull (4×3 @ 95% of 1RM clean.) Metcon Metcon (Time) Tabata (20 on/ 15 off) Wall-sit Hollow hold good mornings w/ a barbellRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner WOD) 7 RFT (You go I go) 36 DU each 18 Squat snatches (95/65) 9 Bar MU or 18 pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 70%) *Pause 3 seconds at bottom position Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 WBS (20/14) 9 HPC (135/95) 6 Strict HSPURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3RFT 800 m run 21 T2B 12 DL (275/185) * DL should not exceed 70% of 1RMRead More

CrossFit OwnIt – CrossFit Squat Snatch (Establish 1 RM ) Metcon Metcon (AMRAP – Reps) 3 min ME DURead More

CrossFit OwnIt – CrossFit Back Squat (4×4 ) Find a heavy 4 for the day Metcon Metcon (Time) MetCon: For Time 30 cal Row or Bike 30 Burpees 30 C2B Pull Ups 300 m runRead More

CrossFit OwnIt – CrossFit Clean and Jerk (30 mins to establish 1 RM) 3 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 93% …….Read More

CrossFit OwnIt – CrossFit Weightlifting Power snatch + OHS 3 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% x 3 sets *percentages based off of 1RM power snatch Weightlifting Pause snatch grip deadlift (4×4 @ 95% of 1RM snatch) Metcon Metcon (Time) Tabata 20 on/ 15 off Shoulder taps Med-ball sit ups...Read More