CrossFit OwnIt – CrossFit Weightlifting 8×1 complex @ 70% of 1RM power clean 1 power clean + 1 push jerk + 1 split jerk Metcon Metcon (Time) 3RFT 24 box step ups (1 DB 50/35) (24inch/20inch) 24 DB snatch (50/35) 24 burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×6 @ 70-75%) *For speed *Athlete may pull from the floor if they choose. Metcon Metcon (Time) For time 55/45 Cal bike or row 55 Strict HSPU 800m runRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 50 WBS (20/14) 35Deadlifts (225/155) 25 CTB pull ups 35 Deadlifts (225/155) 25 C2B 50 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (15 min EMOM) Start @ 60% and build from there Weightlifting Bench Press (5×5 @ light/moderate weight) Metcon Metcon (Time) 2 rounds 200m waiters walk :30 plank 30 good mornings w/ barbellRead More

CrossFit OwnIt – CrossFit Metcon Metcon Metcon (Time) Partner WOD For time 3 Rounds 40 WBS (20/14) 30 Pull-ups 20 Hang power clean (135/95) 27-21-15-9 Box jumps (24/20) HSPU 50 Squat snatches @ (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Metcon Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Speed front squats ) 3×10 reps @ 60% Metcon Metcon (AMRAP – Reps) 5 min Bike conversational pace 5 min row conversational pace 5 min cap- 800 m run 5 min roll out or stretchRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3-3-3-3) Heavy 3 for the day. Establish strong lockout at the top. Metcon Metcon (AMRAP – Reps) 5 individual rounds: 90 seconds Burpee to target 90 seconds rest *record total repsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5-5-3-3-3-1-1-1-1) Metcon Metcon (Time) 3 rounds for time 400 m run 12 squat snatches (135/95) 9 BMURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Buy in: 100 DU 8 rounds of: 16 Db c and j (50/35)(8 each arm) 8 strict HSPU 16 WBS (20/14) Cash Out: 100 DURead More