CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (3×3 @ 85%) Metcon Metcon (Time) 3 RFT 7 Power cleans (155/105) 7 Jerks (155/105) 7 Front squats (155/105) 400m run *Weight should not exceed 65% of 1RM clean and jerk.Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×3 @ 85%) Metcon Metcon (Time) For time 3 Rounds of 15 Burpees 10 Strict HSPU/15 kipping or scale Immediately into… 3 Rounds of 15 T2B 10 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×3 @ 85%) Metcon Metcon (Time) 5 RFT 19 WBS (20/14) 50 DU (2:1) 3 Snatches (165/110) or 80% of 1RM snatch.Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% x 4 sets Weightlifting Snatch Pull (4×4 @ 90% of 1RM snatch) Metcon Metcon (Time) Tabata (30/15) Russian twists w/ med-ball or plate Wall-sit Over head hold w/ weight (KB, DB, or plate)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 Buy in: 400 m Farmers Carry (50/35) 2 rounds of: 30 thrusters (95/65) 30 synchro air squats 30 burpees 30 synchro air squats 15 Bar Muscle ups Cash Out: 400 m Farmers Carry (50/35) *scale bar MU to 30 pull UpsRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×4 @ 80%) Metcon Metcon (Time) For time 30 Cal row bike or ski 30 HPC (185/135) 30 Strict HSPU Scale to 70% of HPC and kipping HSPU or seated DB pressRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 RFT (teams of 2) 400m run 30 FR lunges (95/65) 20 C2B 10 Devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (3×4 @ 80%) Metcon Metcon (AMRAP – Reps) 4 min AMRAP 30 Snatches (75/55) 30 Lateral burpees over the bar *Rest 2 min 4 min AMRAP 30 Lateral burpees over the bar 30 Snatches (75/55)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×4 @ 80%) Metcon Metcon (Time) 5 rounds 50 DU (2:1) 15 Push press (95/65) 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×4 @ 80%) Metcon Metcon (Time) 3 RFT 30 WBS (20/14) 5 Cleans @ 85%Read More