CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×3 @ 75%) Metcon Metcon (Time) For time 21-15-9 Snatches (75/55) BJO (24/20) Pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting 16 min EMOM (*start at 60% and build. ) 1 clean pull + 1 clean from power position Weightlifting Push Press (5×2 @ 75-80%) Metcon Metcon (Time) 2 rounds 1 min OH hold (DB’s/ KB’s/ or plate) 25 Russian KBS 30 front rack lunges (w/ barbell or DB’s)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time Partner WOD 15-12-9-6 Squat Clean (155/105) BMU 8 rounds of Cindy + 5 push Jerks (155/105) alt rounds 3 rounds 100 DU 10 HPC (155/105)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (5×3 @ 73%) Metcon Metcon (AMRAP – Reps) Partner WOD (you go I go) 3 min ME cal row (switch every 30 seconds) 30 second rest 3 min ME Burpee Pull ups (switch every 30 seconds) 30 second rest 3 min ME cal Bike (switch every 30 seconds)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 73%) Metcon Metcon (Time) For Time 1-10 HSPU 10-1 Hang squat cleans (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5×3 @ 73%) Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 50 DU 7 DL (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (5×3 @ 73%) Metcon Metcon (Time) 4 rounds 400 m run 12 C and J (155/105)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 4RFT 400 m run 24 KB DL 18 burpees 12 pull UpsRead More

CrossFit OwnIt – CrossFit Weightlifting 2 power snatches + 1 over head squat (*start light and build) 12 rounds: Every 90 seconds 2 power snatches + 1 OHS Weightlifting Snatch grip RDL (5×4 @ 90% of 1 RM snatch) Metcon Metcon (Time) 2 rounds 200 m farmers carry 1 min plank :30 second hollow hold...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD for time 3 rounds 400 m run 20 BBJO (24/20) 40 Alt DB snatch (50/35) 3 rounds 150 DU 15 BMURead More