CrossFit OwnIt – Hi-C Weightlifting 9 minute EMOM (Work up to a moderate weight) 2 Power cleans + 2 Front squats Metcon Metcon (Time) For Time 600 m run 15 hang squat cleans 30 HRPU 400 m run 15 hang squat cleans 30 HRPU 600 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (12-12-12) Across at heaviest weight from last weeks 10s Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 60 Lateral burpees over the bar 30 DL (225/155) 60 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (10-10-10) Find a heavy set of 10 starting @ 55-60% Metcon Metcon (Time) 2 RFT 100 DU 21 Hang power snatches (75/55) 21 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Hang squat clean (15 min EMOM) Min 0-5 3 Hang squat cleans @ 65% Min 5-10 2 Hang squat cleans @ 75% Min 10-15 1 Hang squat clean @ 85+% Weightlifting Split Jerk (Every 90 seconds for 10 rounds) 2 Split jerks @ 65%. *Not to exceed 65%. This is...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 100 DU 30 HPC (135/95) 30 WBS 3 rounds 24 cal Bike or row 4 rope climbsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10-10-10) @ 65-70% across Metcon Metcon (Time) 3 RFT 400m run 15 Thrusters (75/55) 15 Power snatches (75/55) *This should be light enough to attempt to go unbroken on each movement.Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Heavy single or new 1RM) 5 min EMOM 1 Clean & Jerk (build from 60-80%) Rest 2 mins Every 90 seconds for 9 minutes 1 Clean & Jerk (build from 80-100+%) Metcon Metcon (AMRAP – Reps) 8 min EMOM 3 Cleans @ 70% (may be power or...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 30 min steady state conditioning (:40 work/:20 rest) for 6 rounds Cal Row Cal Bike Strict pull ups or RR (5-10 reps) 100-150 m run Burpees (7-14 reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Bench Press (Establish a heavy single for the day) Metcon Metcon (Time) 5 RFT 50 DU 11 STO (115/75) or 55%Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish a 1RM) 5-4-2-1-1-1-1 *Start @ 65% and build Metcon Metcon (Time) For time 45 T2B 30 BBJO (30/24) 15 DL (315/225) or 80% of 1RMRead More