CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 10-20-30 Burpee box jump overs (24/20) 30-20-10 Thrusters (95/65) 3 rounds 10 Squat cleans (155/105) 15 Bar MU (or pull up variation) 40 Cal row or bikeRead More

CrossFit OwnIt – CrossFit Weightlifting 15 minutes to establish 1 Power snatch from power position 1 Hang power snatch 1 Power snatch from the floor *Do not push to failure. Work on speed under the bar over loading Metcon Metcon (AMRAP – Reps) 14 Minute alt EMOM 5 Dead-lift @ 70% 5-12 HSPU or appropriate...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (8×1 @ 95%) Metcon Metcon (Time) Teams of 2 For time 100 WBS (20/14) 200 DU (2:1) 100 WBS (20/14)Read More

CrossFit OwnIt – Hi-C Weightlifting Bench Press (12 Minute EMOM) 3 Bench press + 3 Devils press Metcon Metcon (AMRAP – Reps) 8 min amrap 1–2-3-4-5…. Strict pull ups 2-4-6-8-10 Single DB Box step upsRead More

CrossFit OwnIt – Hi-C Weightlifting 15 Minute EMOM 1 Clean + 1 Hang clean every 45 seconds Metcon Metcon (Time) 2 RFT 600m run 15 Clusters 21 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Front rack box step up Establish a 5RM each leg. Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 10 Dead-lift (135/95) 5 STO (135/95) 10 T2B 5 High box jumps (30/24)Read More

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups Establish a 5RM each leg Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 10 Dead-lift 5 STO 10 T2B/Knee raises 5 High box jumpsRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (15 Minute EMOM) *Build to a heavy for the day. Start light and build. Weightlifting Push Jerk (5×2 @ 75 of 1 RM) Metcon Metcon (Time) 2 rounds 100m OH carry w/ DB’s/ KB’s/ or plate 10 Turkish sit ups 15 Good mornings with barbell 20 Russian KBS...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 4 rounds 30 hang power cleans (95/65) 30 Front rack lunges (95/65) 3 rounds 30 lateral burpees over bar 20 cal row or bike 15 bar mu (or pull up variation)Read More

CrossFit OwnIt – CrossFit Weightlifting 12 minute EMOM (*Build to a moderate load) 1 Power snatch + 1 OHS Metcon Metcon (Time) 3RFT 24 alt DB snatch (50/35) 24 BJO (24/20) 24 mountain climbersRead More