CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 70%) *Pause 3 seconds at bottom position Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 WBS (20/14) 9 HPC (135/95) 6 Strict HSPURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3RFT 800 m run 21 T2B 12 DL (275/185) * DL should not exceed 70% of 1RMRead More

CrossFit OwnIt – CrossFit Squat Snatch (Establish 1 RM ) Metcon Metcon (AMRAP – Reps) 3 min ME DURead More

CrossFit OwnIt – CrossFit Back Squat (4×4 ) Find a heavy 4 for the day Metcon Metcon (Time) MetCon: For Time 30 cal Row or Bike 30 Burpees 30 C2B Pull Ups 300 m runRead More

CrossFit OwnIt – CrossFit Clean and Jerk (30 mins to establish 1 RM) 3 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 93% …….Read More

CrossFit OwnIt – CrossFit Weightlifting Power snatch + OHS 3 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% x 3 sets *percentages based off of 1RM power snatch Weightlifting Pause snatch grip deadlift (4×4 @ 95% of 1RM snatch) Metcon Metcon (Time) Tabata 20 on/ 15 off Shoulder taps Med-ball sit ups...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 30-25-20-15-10-5 KBS (53/35) Squat cleans (135/95) HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×2 @ 90%) Metcon Metcon (Time) 3 RFT 17 STO (95/65) 60 DU (2:1) 17 Pull-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 7 RFT 400 m run 18 1 arm OH DB lunge (50/35)(9 each arm) 12 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×2 @ 90%) Metcon Metcon (Time) For time 30-20-10 Power snatch (75/55) 10-20-30 WBS (20/14)Read More