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

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Build to 1RM) Weightlifting Clean grip lift off (5×5 @ 100% of 1RM clean (2 sec pause @ knee)) Weightlifting Behind The Neck Jerk (Split jerk) 3 @ 70% 2 @ 75% x 4 setsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 33-27-21-15-9 (Partner WOD) HPC & Jerks (95/65) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 1 Power from the ground + 1 Hang squat snatch. Establish heavy for the day. Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP (partner WOD) You go I go, alternating rounds. 20 DU 10 alt DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10lbs heavier than last Thursday.) Metcon Metcon (Time) 5 individually timed rounds E3MOM 12 WBS (20/14) 9 C2B Pull-ups 6 Strict HSPU *Record slowest roundRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 65% 1×6 @ 75% 1×4 @ 85% 1×4 @ 90% Metcon Metcon (Time) For time 400m run 21 Burpee box jump over (24/20) 400m run 15 Burpee box jump over (24/20) 400m run 9 Burpee box jump over (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (see below) 1×8 @ 65% 1×6 @ 75% 1×4 @ 85% 1×4 @ 90% Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 15 T2B 9 DL (135/95) 6 HPC (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat 5×5 @ 60% of 1RM snatch Metcon Metcon (AMRAP – Reps) Death by Thrusters (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Build to 1RM) Weightlifting Snatch grip lift-off (2 sec pause @ knee) (5×5 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds of: 25 Good mornings w/ empty barbell 25 Sit-ups 25 FR lunges w/ empty barbellRead More