CrossFit OwnIt – CrossFit Weightlifting Back Squat 4 @ 70% 3 @ 75% 2 @ 80% 1 @ 85% X 2 time through from the top Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 power cleans (135/95) 6 STO (135/95) 3 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting DB bench press (5×10) Metcon Metcon (Time) 5 individually timed rounds E5MOM 400 m run 24 lunges 18 push ups 12 pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting 14 Minute EMOM 1 Power snatch + 1 Hang squat snatch (build up to 80%) Metcon Metcon (Time) For time (15 minute cap) 90 WBS (20/14) *Every time athlete breaks, complete 10 burpee box jump overs (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (6×3 @ 75%) Metcon Metcon (Time) 4RFT 16 DB snatch (50/35) 16 T2B 32 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (Every 90 seconds x 9 sets) 2 Hang squat snatches @ 70-78% Weightlifting Snatch Balance (5×2 w/ 2 second pause in the bottom of squat) Metcon Metcon (Time) 3 Rounds 10 Ring push ups 20 Alt bird dogs (10 each side) 30 Med ball sit ups :30 Second...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time (35 min cap) 1 round 60 BJO (24/20) 60 DB STOH (50/35) 60 BJO (24/20) 30 Power snatches (135/95) 2 Rounds 40 Alt pistols/60 air squats 40 C2B 15 Wall walksRead More

CrossFit OwnIt – CrossFit Skill Muscle-ups Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Tricep push-ups (scale: knees or bands) 30 sec Ring support (scale: band, scale up: rings tuned out) 5 pause ring dips (scale: bands or leg-assisted) 5...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 50 WBS (20/14) Metcon Metcon (Time) 6 individually timed rounds E3MOM 16 DB snatch (50/35) 16 single DB box step ups (50/35) (24/20)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 6RFT (35 min time cap) 400 m run (together) 30 cal bike or row 20 push ups 10 BMU or 10 strict pull ups or 15 pull ups or RR 5 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting 14 Minute EMOM 1 Power clean + 1 Hang squat clean (build up to 80% of 1RM clean) Metcon Metcon (Time) 3 RFT 25 Front squats (95/65) 100 DU (150 SU)Read More