CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% Metcon Metcon (Time) 14 min cap “Nasty girls” 3 Rounds for time 50 Air squats 7 RMU 10 HPC (135/95) *Scale 7 BMU; or 10 C2B, Pull-ups or RR + 10 HRPURead More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Split jerk (Build to 1 RM.) Weightlifting Clean grip dead-lift on a deficit. (5×5 @ 90% of 1RM clean. ) Metcon Metcon (No Measure) 2 RNFT 200m Farmers carry 25 Good mornings w/ empty barbell :45 sec plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 5 rounds 15 DL (135/95) 12 HPC (135/95) 9 Push jerks (135/95) 3 rounds 400m run 20 OHS (95/65) 40 FR lunge (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70% Metcon Metcon (AMRAP – Reps) In teams of 2: 12 min AMRAP 50 SDHP (95/65) 75 WBS (20/14) 100 DU (1:1) *You go I goRead More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×5 @ 70%) Metcon Metcon (Time) Metcon 12-9-6-3 Clean (135/95) or 60% T2B Rest exactly 3 mins 9-6-3 Clean (185/135) or 70% T2B Rest exactly 3 mins 6-3 Clean (225/155) or 80% T2B Record total timeRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×8 @ 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 9 High box jumps (30/24) 7 C2B pull-ups 5 Strict HSPURead More

CrossFit OwnIt – CrossFit Metcon (Weight) 10 individually timed rounds Every 3rd minute 200m jog 3 snatches (percentages: 50% 55% 60% 65% 70% 75% 80% 80% 85% 90%) If athlete misses 1 snatch they may not move to the next percentage until completing all three next round. If athlete misses 2 snatches, they must go...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Front Squat (see below) 1×5 @ 60% 1×5 @ 70%...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Build to 1RM. ) Weightlifting Snatch grip lift off (5×4 @ 110% of 1RM snatch) Weightlifting Snatch Balance (5×3 @ 70% ) (from the rack)Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) For Time (Partner WOD you go I go)...Read More