CrossFit OwnIt – CrossFit Weightlifting Snatch (30 min to establish 1RM snatch) Proposed rep scheme: 3 @ 65% 3 @ 70% 2 @ 75% 2 @ 80% 1-1-1 Metcon Metcon (AMRAP – Reps) 10 min alt EMOM 15 T2B 15 HSPU *These are very difficult numbers to hold. Pick your number you can hold for...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 70% 1×3 @ 80% 2×2 @ 90% 1×1 @ 95% Metcon Metcon (Time) For time Run 800m-400m-200m DU 90-60-30Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (Build to 1RM.) Proposed rep scheme: 5 @ 65% 3 @ 70% 2 @ 80% 1-1-1 Metcon Metcon (Time) 10 RFT 7 BFB 7 Power cleans (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Snatch grip RDL (5×4 @ 100% of 1RM snatch) Weightlifting Snatch Balance (4×3 @ 70% of 1RM snatch)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD (teams of 2) 18 min AMRAP 60 DU 14 T2B 14 DB squats (50/35) 14 DB Push press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 2 front squats +1 split jerk (15 min to establish heavy complex) Metcon Metcon (Time) Partner WOD (teams of 2) 3 rounds 50 WBS (20/14) 15 Bar MU Scale: 30 C2B/ or Pull-up variation.Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10lbs heavier than last Thursday.) Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 50m farmers carry (50/35) 10 Power snatch (75/55)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×6 @ 70% 1×6 @ 80% 1×3 @ 90% 1×2 @ 95% Metcon Metcon (Time) 4 RFT 25 Thrusters (45/33) 50 DURead More

CrossFit OwnIt – CrossFit Weightlifting Strict press 1×6 @ 70% 1×6 @ 80% 1×3 @ 90% 1×2 @ 95% Metcon Metcon (Time) For time (15 min cap) 45 DL (225/155) 55 Lateral burpees over the bar 45 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 60% of 1RM snatch) Metcon Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 7 High box jumps (30/24) 7 T2B 7 STO (135/95)Read More