CrossFit OwnIt – CrossFit Weightlifting Bench Press 15 Minutes to establish a heavy set of 3 without pushing to failure. Metcon Metcon (Time) For time 800m run 21 Hang power cleans (95/65) 15 STO (95/65) 9 Power snatches (95/65)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 28 Minute AMRAP (You go I go) 60 Calorie row or bike 40 Front squats (115/75) 20 C2B pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 85%) Metcon Metcon (Time) 4 RFT 20 DB snatch (50/35) 40 DU (2:1) 20 HRPURead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 Minutes) 1 C&J every 30 seconds @ 65-70% Metcon Metcon (Time) For time 15-12-9-6-3 BBJO(24/20) Dead-lifts (205/145)Read More

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups 3×10 @ 95% of 10RM Metcon Metcon (AMRAP – Reps) Team of 3 for max reps (each partner on different exercise) 2 rounds (2 minutes @ each exercise) Max cal bike or row Max empty bb thrusters (45/33) Max T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM) 2 power cleans *start @ 60% and build. Weightlifting Push Press (6×2 @ 75-80% of 1RM) Metcon Metcon (Time) 3 rounds of: 10 RDL w/ barbell 10 Dead bugs 10 Alt leg V-ups 20 Banded good morningsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 Minute AMRAP Partner WOD 60 Cal bike or row 50 Syncrho air squats 40 Lateral burpees over the bar 30 Single arm OH DB lunges (50/35) 20 Bar MU/C2B/pull-ups 10 power cleans (185/135)Read More

CrossFit OwnIt – Hi-C Weightlifting Bench Press (10 min alt EMOM) 4 Bench press 1 50 FT KB waiters walk Metcon Metcon (Time) For time 1-9 Thrusters T2B/Knee raisesRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 85%) Metcon Metcon (Time) For time 50 Cal row or bike 40 DB/KB push press (50/35) 30 Burpee box jumps (24/20)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) @ Minute 0: 4 RFT 20 Alt DB snatch (50/35) 30 Single DB front squats (50/35) 400m run Weightlifting @ Minute 20-30 (1 Snatch grip DL + 2 Hang power snatches) Establish a complex of:Read More