CrossFit OwnIt – CrossFit Weightlifting Establish heavy Hang Power Clean for the day (12 mins to establish heavy HPC ) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (you go I go) (except for burpees) 12 min AMRAP 5 synchro burpees 20 HSPU 5 synchro burpees 20 Box jumps (24/20) 5 synchro burpees...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 75%) Metcon Metcon (AMRAP – Reps) 3x 3 min AMRAP 20 WBS (20/14) 20 T2B *Rest 3 minRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×8 @ 70% ) Metcon Metcon (Time) Teams of 2 (you go I go) For time 160 DU (1:1) 80 DB snatch (50/35) 160 DU (1:1) 80 DU snatch (50/35) 160 DU (1:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Push jerk 1RM) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (Time) 15 min cap 800m run 60 Empty barbell thrusters (45/33) 40 Pull-ups Metcon (Time) 15 min cap 800m run 60 Empty barbell thrusters (45/33) 40 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (1 RM front squat ) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (AMRAP – Reps) 8 min EMOM 7-13 Lateral burpees over the bar *Increase by 1-2 reps from last week.Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Snatch pull (4×5 @ 90% of 1RM snatch) Weightlifting Snatch grip push press from behind the neck (5×5 @ 70% of 1RM snatch )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) For time 800m run 70 DU 60 Hang power snatch (75/55) 50 BFB 60 Hang power cleans (75/55) 70 DU 800m runRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (6×2 @ 75%) Metcon Metcon (AMRAP – Reps) 12 min partner metcon 10-20-30-40… WBS (20/14) Box jump over(24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×10 @ 65% ) Metcon Metcon (AMRAP – Reps) 14 min alt EMOM 5-10 reps HSPU T2B Metcon (AMRAP – Reps) 14 min alt EMOM 5-10 reps HSPU T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×5 @ 70%) Metcon Metcon (Time) 5 individually timed rounds E4MOM 200m run 10 hang squat cleans (95/65) 50 DU *Record slowest timeRead More