CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (90% for 3 sets only)) Metcon Metcon (AMRAP – Reps) E3MOM X 5 sets 2 minutes window of work/1 minute of rest 30 Alt hang DB clean and jerk (50/35) max burpees to...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Build to a single at 90%) Weightlifting Snatch Pull (3×3 @ 95% of snatch) Metcon Metcon (Time) 4 RFT 50 DU/75 single unders 15 deadlifts (155/105) 15 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (5 minute EMOM 2 power cleans @ 80% Rest 2 minutes 5 minute EMOM 1 power clean @ 85-88%) Weightlifting Strict press (Build to a 2RM) Metcon Metcon (Time) 3 rounds 20 barbell good mornings 20 med ball sit ups 20 barbell bicep curlsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 23 minute amrap 200m OH plate walk (you go I go) 40 burpees to plate 40 synchro lunges 20 thrusters (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Build to a 1 RM 5-3-3-1-1-1) Metcon Metcon (Time) Partner wod 3RFT 400M partner run (together) 20 Clean and jerks (155/105) (split)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean grip RDL (5 sets x 4 reps @ 70% of clean) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 50 cal row or bike 40 alt DB snatch (50/35) 30 T2B 20 C2B 10 shuttle runs (50 feet = 1)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 75%) Metcon Metcon (AMRAP – Reps) 3 min AMRAP 100 DU/150 SU Max wall walks with remaining time *rest 3 mins x 3 sets *scale to 90 seconds of DU/90 seconds of wall walks Metcon Metcon (Time) 35 min run Every 7...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (4 sets x 3 reps @ 110% of snatch ) Metcon Metcon (Time) 3 rounds 15 WBS (20/14) 30 air squats then Directly into 45 empty BB thrusters (45/33)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to 1RM Rep scheme: 5-3-3-2-1-1-1) Metcon Metcon (Time) 18-15-12-9-6-3 Lateral burpees over the bar V-ups Hang power cleans (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 1 power snatch + 1 OHS @ 70-75% of power snatch ) Weightlifting Behind the neck snatch grip push press (5 sets x 5 reps *build to moderate weight and maintain across 5 sets ) Metcon Metcon (Time) 3 rounds :45 wall sit with or...Read More