CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (teams of 2) 400m run 30 Hang power snatch (95/65) 15 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Power position clean 3 @ 60% x 2 sets 3 @ 65% x 2 sets 2 @ 70% x 2 sets Weightlifting Clean grip RDL (4×5 @ 100% of 1RM clean) Weightlifting Split Jerk (5×2 @ 70%. From the rack.)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Days of CrossFit (individual) 40 min CAP Barbell weight (135/95) 1 Power snatch 2 DL 3 HPC 4 STO 5 Burpees 6 KBS (53/35) 7 Box jumps (24/20) 8 WBS (20/14) 9 Push-ups 10 Lunges 11 Goblet squats (53/35) 12 Ring MU/ bar MU (scale: 12 C2B...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 min EMOM) Start @ 55% of 1RM. Climb slowly with no misses. Weightlifting Clean Pull (5×4 @ 95% ) Gymnastics Pull-ups (Strict pull-ups.) 1 set @ 80% 2 sets @ 75% Metcon Metcon (Time) Extra credit for total time 400m run Rest 1 min 300m run Rest...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @ 85% Metcon Metcon (Time) For time 25 WBS (20/14) 45 T2B 25 WBS (20/14) 45 Pull-ups 25 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press 1×5 @ 80% 3×3 @ 85% Weightlifting Split Jerk (5×1 @ 85%) Metcon Metcon (Time) 3RFT 75 DU 15 DL (185/135) 15 Ring dips *Scale to box dipsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) *Start @ 55% of 1RM.. Climb slowly. No misses Weightlifting Snatch Pull (5×4 @ 95% of 1RM) Metcon Metcon (Time) Cool down 800m run or 1000m row or 5 minutes on the bike. (Moderate pace)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 70% 1×5 @ 80% 1×2 @ 85% 1×3 @ 90% Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 18 Medicine ball cleans (20/14) 12 Burpees over medicine ballRead More

CrossFit OwnIt – CrossFit Weightlifting Power position snatch 3 @ 60% x 2 sets 3 @ 65% x 2 sets 2 @ 70% x 2 sets Weightlifting Mid-hang snatch high pull (4×4 @ 70%) Weightlifting Drop Snatch (5×2 @ 70%)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 8 rounds 21 WBS (20/14) 18 Pull-ups 15 KBS (53/35) 12 STO (155/105) 21 DL (155/105)Read More