CrossFit OwnIt – CrossFit Weightlifting Push Press (3×4 @ 80%) Metcon Metcon (Time) For time 30 Cal row bike or ski 30 HPC (185/135) 30 Strict HSPU Scale to 70% of HPC and kipping HSPU or seated DB pressRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 RFT (teams of 2) 400m run 30 FR lunges (95/65) 20 C2B 10 Devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (3×4 @ 80%) Metcon Metcon (AMRAP – Reps) 4 min AMRAP 30 Snatches (75/55) 30 Lateral burpees over the bar *Rest 2 min 4 min AMRAP 30 Lateral burpees over the bar 30 Snatches (75/55)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×4 @ 80%) Metcon Metcon (Time) 5 rounds 50 DU (2:1) 15 Push press (95/65) 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×4 @ 80%) Metcon Metcon (Time) 3 RFT 30 WBS (20/14) 5 Cleans @ 85%Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Clean 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% x 4 sets Weightlifting Split Jerk (5 sets x 2 reps @ 65% of 1RM C&J) From the rack Metcon Metcon (Time) 3RNFT 45 second wall-sit 20 second arch body hold 20 second hollow holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 30 Cleans and jerks (185/135) 800m run 20 Clean and jerks (185/135) 800m run 10 Clean and jerks (185/135) 800m run Not to exceed 70% of your clean and jerk 1 RM.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Metcon Metcon (Time) Teams of 2 (for time) 100 Cal row/bike or ski 100 Double DB lunge (50/35) 100 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×4 @ 75%) Metcon Metcon (Time) 5 individually timed rounds 12 Box jump overs (24/20) 12 WBS (20/14 12 DB snatch (50/35) *Rest exactly 1 min and repeat. Record total timeRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4×4 @ 75%) Metcon Metcon (Time) For time Cash in: 20 Burpees 15-12-9-6-3 HSPU Hang power snatch (95/65) Cash out: 20 BurpeesRead More