CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 60% of 1RM snatch ) Metcon Metcon (Time) 5 rounds 35 DU or 75 SU 200m runRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 75% 2 @ 80% 2 @ 83% 1 @ 85% 1 @ 88% x 3 sets Weightlifting Clean Pull (5×3 @ 110% of 1RM clean) Weightlifting Muscle Clean (5×5 (light/moderate weight))Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 5 rounds 8 Squat cleans (185/135) 8 Push jerks (185/135) 2 rounds 400m run 10 Ring MU 60 KBS (53/35) 10 Ring MU Scale: ring MU to bar MU or 20 C2B/ Pull-up variationRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (6×4 @ 60%) Metcon Metcon (AMRAP – Reps) 2 rounds (30/30) Cal row STO (95/65) Cal bike Sled push BurpeeRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10 lbs heavier since last Thursday.) Metcon Metcon (Time) 10-20-30 Front squat HSPU (Descending weight: 185/135; 135/95; 95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 65% 1×8 @ 70% 1×6 @ 75% 1×6 @ 80% Metcon Metcon (Time) 4 individually timed rounds E5MOM 16 box jump overs (24/20) 16 Pull-ups 16 alt DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press 1×8 @ 65% 1×8 @ 70% 1×6 @ 75% 1×6 @ 80% Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 11 Lateral burpees over the bar 11 Clean and Jerks (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 60% of 1 RM (same weight as last Monday)) Metcon Metcon (Time) 3RFT 60 DU (2:1) 30 KBS (53/35) 30 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 75% 2 @ 80% 2 @ 83% 1 @ 85% 1 @ 88% x 3 sets Metcon Snatch Pull (5×3 @ 110% of 1RM snatch) Weightlifting Muscle Snatch (5×5 @ light/moderate weight)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 4 rounds 20 STO (155/105) 300m run 4 rounds 75 DU (2:1) 50 Air squats 25 HRPURead More