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

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Days of Christmas WOD (partner workout) 32 min AMRAP 1 devils press (50/35) 2 HSPU 3 Power snatch (95/65) 4 T2B 5 Thrusters 6 C2B pull ups 7 hang squat cleans 8 lateral burpees over bar 9 Db snatch 10 FR Bb lunge 11 STO 12 BMU...Read More

CrossFit OwnIt – CrossFit Weightlifting 17 Minutes to establish a heavy complex 1 Snatch grip DL + 1 Snatch from floor + 1 Snatch from hang Metcon Metcon (AMRAP – Reps) 6 rounds (24 mins) 45/15 All 6 rounds before moving to next station Cal Row Run 150 m Cal Bike Air SquatRead More

CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 2 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings w/ towel/shirt between feet 5 LSit pulses (scale: one-leg at a time) 5 Strict and slow knee raises (scale: lying knee raises or tuck up) Every 30 sec for...Read More

CrossFit OwnIt – Hi-C Weightlifting Deadlift 10 min alt emom 10 DL 2-KB 50 ft waiters walk Metcon Metcon (Time) 5 individually timed rounds E4MOM 15 WBS 200 m run 12 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×5 @ 75-80%) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 18 Minute AMRAP 20 Alt DB snatch (50/35) 18 Cal row, bike or ski 16 BBJO (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 2 Power snatch singles *Build in weight. Start @ 55% Weightlifting Snatch grip RDL (4×4 @ 85% of 1RM snatch) Metcon Metcon (Time) 2 rounds 5 Chin ups/barbell assisted supinated grip chin ups 10 Barbell bicep curls 10 Lat pull downs :20 Second hollow body...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 75 DU 30 Toes to bar 20 Burpees to 6″ target 3 rounds 20 hang power cleans (95/65) 10 Wall-walks 20 Burpees to 6″ targetRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (18 minutes ) Build to a complex of: 1 Power position snatch + 1 Hang snatch above the knee + 1 Snatch below the knee Snatch (18 minutes ) Build to a complex of: 1 Power position snatch + 1 Hang snatch above the knee + 1 Snatch below...Read More