CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 1:15 x 10 sets 1 power snatch from floor + 1 hang power snatch + 1 power position snatch *build to 65-70% of snatch ) Weightlifting Pause snatch grip DL (5 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds 200m OH plate...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 1 round 100 calorie row or bike 75 toes to bar 50 thrusters (115/75) 75 C2B 100 calorie row or bikeRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 2 reps @ 80% ) Metcon Metcon (Time) For time (18 minute cap) 400m run 10 devils press (50/35) 400m run 5 devils press 400m run 10 devils press 400m runRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (5 singles at 75% ) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 power cleans (135/95) wall facing HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (4 sets x 3 reps @ 60% ) Metcon Box Jumps (4 sets x 3 reps @ a challenging height ) Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 15 minute AMRAP teams of 2 50 calorie row or bike (other teammate must hold front rack with...Read More

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