CrossFit OwnIt – CrossFit Weightlifting Squat Clean Today begins deload week: we will start a new FS cycle next Tuesday. 5 x 4 @ 60% Metcon Metcon (Time) For time 30-20-10 Empty BB thrusters Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Back squat 1 RM) 7 @ 60% 5 @ 70% 3 @ 80% 2 @ 90 1-1-1 Metcon Metcon (AMRAP – Reps) 4 min AMRAP 21 Air squats 15 Push ups 9 Bar MU/ C2B/ Pull-ups/RR *Rest 2 min 4 min AMRAP 21 Air squats 15 Push ups...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Establish 1RM ) 7 @ 60% 5 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (Time) 4 RFT 60 DU (2:1) 15 Power snatch (75/55)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Squat clean (5×1 @ 88%) Base off of 1 RM power clean Weightlifting RDL (4×4 @ 100% of 1RM clean) Weightlifting 2 Push jerk + 2 Split jerk Build to a moderately heavy complex of 2 push jerk + 2 split jerk in no more...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD: 4 mins on each station, divide work as needed. 45 seconds rest between stations. Cal row Sled push (1:1) Cal bike WB sit-ups Shuttle run (1:1) Push upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% *All numbers should be taken from new 1 RM or 105%. Metcon Metcon (AMRAP – Reps) 7 min AMRAP 4-8-12-16… C2B Pull-ups OH lunges (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (8×1 @ 95%) Metcon Metcon (Time) For time 3 Rounds (record slowest round) 15 Cal row and 15 Cal bike and 100m run (1 time each) 20 WBS (20/14) 25 Box jump over (24/20) *Rest as needed between rounds within a 18 min windowRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (14 min EMOM: 1 clean) Find a heavy clean for the day Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 T2B 6 BFB 3 DL (315/225)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 100% 1×1 @ 102% *Use 103% from last week. If you did not make this lift please use previous 1RM Metcon Metcon (Time) For time 10-20-30-40-50 Single arm dumbbell STO (50/35) (split reps evenly...Read More

CrossFit OwnIt – CrossFit Weightlifting Power snatch + Hang snatch + OHS Build to a heavy complex for the day. Weightlifting Snatch Pull (4×4 @ 100% of 1RM snatch) Metcon Metcon (No Measure) On your own: 2 RNFT 200m Farmers carry (moderate weight) 35 Good mornings w/ empty barbell 50 Sit-ups w/ or w/o med-ballRead More