CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (4×5 @ 60%) Metcon Metcon (AMRAP – Reps) Tabata 20/10 for 8 rounds before moving on Bike Air squat Row BurpeeRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×5 @ 60%) Metcon Metcon (Time) 3RFT 400m run 15 DL (95/65) 15 Front squats (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (4×5 @ 60%) Metcon Metcon (Time) For time 1000/850 m row or 50/40 cal bike 50 pull ups 40 STO (115/75)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean Squat Clean 15 min Every 90 seconds 3 squat cleans @ 60% Focus should be on technique and speed over loading. Remember this deload week. Metcon Metcon (Time) 5 rounds for Time 50 DU (2:1) 5 Hang Power Cleans (205/145) or 70% of hang power max. Athlete should...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 60%) Deload week. Metcon Metcon (Time) Buy in: 15 BBJO (24/20) 21-15-9 WBS (20/14) T2B Cash Out: 15 BBJO (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting E2MOM for 10 rounds (20 min) (*Build to a heavy double. Start @ 60%. ) 2 power cleans + 2 push jerks Weightlifting Clean grip RDL (5×4 @ 95% of 1RM clean. ) Metcon Metcon (Time) 2-3 rounds :45 second side plank left :45 second side plank right :45 second...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (you go I go) 8 rounds 9 DL (185/135) 6 push jerks (185/135) 50 DU 4 rounds 16 HPC (135/95) 8 bar MU 16 strict HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (6×2 @ 78%) Metcon Metcon (AMRAP – Reps) Partner WOD (1 min on/1 min off) 4 min cal bike 4 min HRPU 4 min cal row *for max repsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 78%) Metcon Metcon (AMRAP – Reps) 15 min alt emom 0- 30 seconds max WBS 1- 30 seconds max pull ups 2- 45 second plankRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (6×2 @ 78%) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 300 m run 15 Kipping HSPU 9 BBJO (24/20)Read More