CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×6 @ 80%) Metcon Metcon (AMRAP – Reps) 2 min AMRAP Lateral burpees over the bar Rest 1 min *Repeat 3 timesRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (3×5 @ 80%) Metcon Metcon (Time) 4 RFT 15 DB or KB DL (50/35) 15 HSPU 50 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 5 Snatches (135/95) 12 T2B *Scale to 65% for snatchesRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (Build to a 1RM or heavy single for the day) Weightlifting Clean grip lift off (4×4 @ 100% of 1RM clean) Metcon Metcon (No Measure) 2 RNFT 45 Second KB front rack hold 35 Banded good-mornings 25 Second arch body holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 4 rounds 30 WBS (20/14) 30 DL (185/135) 30 KBS (53/35) 30 Pull-ups 30 HSPU Metcon (Time) Partner WOD (Teams of 2) 4 rounds 30 WBS (20/14) 30 DL (185/135) 30 KBS (53/35) 30 Pull-ups 30 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×5 @ 80%) Metcon Metcon (Weight) 10 min EMOM 3 Hang power cleans + 3 Push jerks *Not to exceed 60% of 1RM Clean and Jerk.Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (4×4 @ 80%) Metcon Metcon (Time) For Time 50 DU 50 DB snatch (50/35) 50 DU 50 Pull-ups 50 DURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) For time Buy in: 25 Lateral burpees over the bar 3RFT 20 T2B 20 DB or KB DL (50/35) Cash out: 25 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×4 @ 80%) Metcon (Time) 4 min AMRAP Power snatch (75/55) 1 min rest @ min 5 800m Sprint *Score = time minus reps *If athlete runs a 4 min 800m and completes 40 snatches, score is 3:20Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×4 @ 80%) Metcon Metcon (Time) 10 RFT 12 WBS (20/14) 2 Power cleans (225/155) *Scale to 80% of 1RM power clean.Read More