CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 83%) Metcon Metcon (AMRAP – Reps) 12 min E3MOM 400m run ME T2B *Athlete should scale run if it will take longer than 2 minutes.Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 80%) Metcon Metcon (Time) 4RFT 16 push press (95/65) 16 DB snatches 16 back rack lunges (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Build to a heavy double the day) Weightlifting Mid hang snatch pull (4×4 90% of1RM snatch. ) Metcon Metcon (Time) 2 rounds :30 arch body hold 30 sit up or Russian twists 10 seated DB pressRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 120 box jumps 8 rounds of DT (135/95) 4 rounds of: 30 back squats (135/95) 30 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Bench Press (5×3 @ 80%) Metcon Metcon (Time) For time 75/60 cal row or bike 60 empty bb thrusters 45 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 80%) Metcon Metcon (Time) For time 1 round 800m run 20 Pull-ups 2 rounds 400m run 10 C2B pull-ups 3 rounds 200m run 5 Bar MURead More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×3 @ 80%) Metcon Metcon (Time) 7 rounds of 5 squat cleans (155/105) 15 HRPU 30 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 80%) Metcon Metcon (Time) For Time 30 Db c and j (15 each arm)(50/35) 30 T2B 40 alt Db box step ups (50/35) 30 T2B 50 DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) On a running clock 15 min alt emom 45 sec on/ 15 sec off Bike Burpees Row Weightlifting Deadlift Min 20-40 Establish 1 RM DL Form > load *this # will be used for 6 week DL cycleRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (20 min to build to a heavy for the day. ) Weightlifting Tall cleans (3×7 (start with empty barbell and build) Metcon Metcon (Time) 2 rounds :30 second wall sit 20 med ball sit ups 10 bent over rowsRead More