CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×7 @ 65-70%) Metcon Metcon (AMRAP – Reps) 3 rounds 90 seconds at each with 20 seconds transition Bike Burpees to target (45 #bumper) Row Shuttle run (20 feet) Empty BB thruster (45/33)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×7 @ 60-70%) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 8 high box jumps (30/24) 4 power cleans (225/155) *Power clean should not exceed 75%Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×7 @ 60-70%) Metcon Metcon (Time) 3 RFT 400m run 18 FR DB/KB squats (50/35) 18 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2. 10 second pause on first rep) Establish a heavy for the day. Metcon Metcon (Time) For time 15-12-9-12-15 Snatches (75/55) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders Metcon CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target*Read More

CrossFit OwnIt – CrossFit Weightlifting 1 squat snatch + 1 hang squat snatch + 1 OHS (5×1) 5 sets x 1 rep of complex @ 70% of 1RM snatch Weightlifting Snatch Grip Deadlift (5×2 @ 95% of 1RM snatch ) Metcon Metcon (AMRAP – Reps) Tabata (20/15) T2B Shoulder taps Arch bodyRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD (you go I go) 3 rounds 3 min ME WBS (20/14) 3 min ME Devil press (50/35) 3 min ME bar MU *Rest 1 minRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5×2 @ 75%) Technique > load Metcon Metcon (Time) For Time 400 m run 15 snatches (135/95) 400 m run 10 snatches (155/105) 400 m run 5 snatches (185/135) 400 m run Percentages: 60/70/80Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Front Squats 6×2 @ 80 %) 4 second pause on 1st rep only Metcon Metcon (Time) For time 100 DU (2:1) 50 air squats 100 DU 50 air squats 100 DU 50 air squatsRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×3 @ 80-85% ) Metcon Metcon (Time) For time Buy in: 40/30 Cal bike or row 4 rounds 22 DB snatch (50/35) 16 T2B 10 Strict HSPURead More