CrossFit OwnIt – CrossFit Weightlifting 1 snatch balance + 2 OHS (5 sets @ 75% of 1RM snatch) Metcon Metcon (AMRAP – Reps) 1 min on/20 seconds off 2 rounds of: Cal Row STO (95/65) Cal Bike Single arm OH KB/DB lunge (53/35) Prowler push (2 lines)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 Back Squat 1×4 @ 70% 1×4 @ 75% 1×4 @...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×6 @ 83%) Metcon Metcon (AMRAP – Reps) 3 min AMRAP 20 Box jumps (24/20) 20 C2B pull-ups *Rest 2 mins 3 min AMRAP 20 Box jumps (30/24) 20 Pull-upsRead 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 Snatch (3×3 @ 85% (not TNG) Metcon Metcon (Time) 10-1...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 70% 1×5 @ 80% 1×2 @ 85% 1×3 @ 90% 1×1 @ 100% *Please understand that these percentages are for those who have been continuing to follow the squat program. If you have not, please replace with 5×2 @ 85%. 🙂 Metcon Metcon (Time) 2 RFT...Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang power snatch 3 @ 60% 3 @ 65% 3 @ 70% x 4 sets Weightlifting Snatch Pull (4×4 @ 100% of 1RM snatch) Weightlifting Snatch Balance (4×3 @ 70% )Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (4×3 @ 80% (not TNG)) Metcon Metcon (Time) Partner WOD (you go I go) 5 rounds 15 hang power snatch (75/55) 15 Ring dips 27-21-15-9 C2B Pull-ups 300m med ball run only between sets (20/14)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 Back Squat 1×4 @ 75% 3×4 @ 80% Metcon Metcon...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 Push Press (3×6 @ 80%) Metcon Metcon (Time) Buy in:...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 Clean (5×3 @ 80% (not TNG)) Metcon Metcon (AMRAP –...Read More