CrossFit OwnIt – CrossFit Weightlifting Hang squat clean (14 Minute EMOM) 2 Hang squat cleans + 1 Front squat *Build to a heavy for the day Weightlifting Strict press (5-4-3-2-1 ) *Build to a heavy 1 Metcon Metcon (Time) 3 Rounds 40 Flutter kicks 30 Sit-ups 20 Alt DB bicep curl 1 Minute plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Minute AMRAP 7 Lateral burpees over bar 6 Alt DB snatch (50/35) 4 OH DB lunge (50/35) *Partners switch after 1 full round Rest 2 minutes For time 30 clean and jerks (135/95) 30 Bar MU/40 c2b/50 Pull-ups/ring rowsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (1 Power snatch + 1 hang power snatch) *Build to a heavy but not to exceed 80% of power snatch Metcon Metcon (Time) Teams of 2 For Time 100/80 cal row or bike 800 m run together 100/80 cal row or bikeRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Push press + 2 Split jerk Build to a heavy complex Metcon Metcon (Time) 8 RFT 15 WBS (20/14) 30 DU (50 SU)Read More

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CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 16 Alt DB C&J (50/35) 8 BBJO (24/20) 4 Wall walksRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (All runs are together) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 RFT 35 min cap 10 FS (75/55) 8 T2B 6 hang power snatch (75/55) 4 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch Every 2 minutes x 8 sets 2 Power snatches + 2 OHS *Build to a heavy for the day Weightlifting Push Press (5×3 @ 70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 14 Seated 2 DB Alt shoulder press 20 Bent over row w/ DB...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 10 Synchro HRPU 20 Alt DB snatch (50/35) 20 Single DB box step ups 2 rounds 30 HPC (95/65) 30 Lateral burpees over the barbell 1 round 800m run or 50 Cal row/bike 100 WBS (20/14)Read More