CrossFit OwnIt – CrossFit Weightlifting Deadlift DL 2 sets AMRAP @ 75% *rest as needed between sets. Do Not compromise technique and form to get a few more reps. These should be technically sound without excessive bouncing Metcon Metcon (Time) 4RFT 40 air squats 300 m run 12 T2B 8 C2BRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (6 Sets @ 60% of 1RM squat clean) 1 Squat clean + 2 Hang squat cleans + 3 Front squats Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 16 BB OH lunge (75/55) 48 DU (75 SU) 4 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Pause Snatch (12 Minute EMOM) 1 Pause snatch (2 Second pause @ knee) *Start @ 50% and build Weightlifting Behind the neck snatch grip push jerk 5×2 @ 70-75% 1 RM snatch Metcon Metcon (Time) 2 Rounds 10 Bicep curls 12 Ring dips 16 Split squats (each leg) (leg on...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 30 minute AMRAP Buy in: 2022m row/100 Calorie bike In remaining time: Complete as many rounds as possible of: 22 Hang power snatch (95/65) 22 C2B pull-ups 22 Thrusters 22 Hand release push ups 22 Power clean and jerk 22 T2B 22...Read More

CrossFit OwnIt – Hi-C Weightlifting Back Squat (10 Minute alt EMOM) 7 Back squats 3 Wall walks Metcon Metcon (AMRAP – Reps) 5 rounds Move each minute 45/15 Cal Row KB Farmers Carry (25 feet and turn around) Cal Bike Burpees to TargetRead More

CrossFit OwnIt – CrossFit Skill Toes-To-Bar 2 rounds for quality: 10 Hollow band pullovers (scale: knees bent) 5 Kipping swings w/ towel/shirt between feet 5 Hollow lat pullback (scale: lat pull-down with band) 5 Kipping straight leg raises, increasing in height each rep 3 sets of 5-10 reps (5 min time limit) *tempo is 1...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (17 Minutes to establish a heavy technical complex ) 1 Snatch + 2 Hang snatch Metcon Metcon (Time) 5 Individually timed rounds every 5 minutes (E5MOM) 200m Run 18 2- DB FR lunge (50/35) 6 Devil’s press (50/35) *Athlete should have at least 2 minutes restRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 Minute alt EMOM 14 Db snatch 7-10 Box jumps Metcon Metcon (Time) 5 Individually timed rounds every 5 minutes (E5MOM) 200m Run 18 2- DB FR lunge 6 Devil’s press *Athlete should have at least 2 minutes restRead More

CrossFit OwnIt – Hi-C Weightlifting Deadlift (3×10) Metcon Metcon (Time) 5 RFT (17 min cap) 9 Thrusters 12 Lateral burpees over the bar 15 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds x 10 rounds (Build to a heavy complex for the day) 1 DL + 1 Clean + hang clean + 1 jerk Weightlifting Bench Press (5×3 @ 65%. Or build to heavy 3 for the day) Metcon Metcon (Time) 2 Rounds 1 Minute of high to low...Read More