CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 11.5 (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14#Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Clean 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% x 2 sets Weightlifting Clean grip RDL (4×4 @ 100% of 1rm clean) Weightlifting Behind the neck split jerk (from the rack) (5 sets x 2 reps @ 70% of 1RM C&J)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 3) 39-33-27-21-15-9 KBS (53/35) Burpees 39-33-27-21-15-9 DL (95/65) Power cleans (95/65) Front squat (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 60% 1×8 @ 65% 1×8 @ 70% Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 BJO (24/20) 6 Strict HSPU 3 BMU Scale: strict HSPU to kipping HSPU or standing DB/KB strict press. Scale BMU to 9 C2B pull up or variation.Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Grip Deadlift (4×5 @ 100% of 1RM snatch) Metcon Metcon (Time) Teams of 2: Buy in: 150 DU (2:1) 45-35-25-15 Power snatch (75/55) WBS (20/14) Cash out: 150 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 2×4 @ 80% 2×3 @ 85% Metcon Metcon (Time) @ min 0 4 x 400m run (keep runs same pace as last week) 50 seconds rest between rounds Metcon Metcon (Weight) Extra credit minutes 14 – 20 4 max attempts to establish heavy squat clean for the dayRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press 5-4-3-2-1-1-1 *Start at 60% and climb. Find a heavy single for the day. Metcon Metcon (Time) For time 45 Lateral burpees over the bar 55 T2B 45 STO (135/95)Read More

CrossFit OwnIt – CrossFit Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch 3 @ 60% 3 @ 65% 2 @ 70% 2 @ 75% x 2 sets *All sets unbroken. No dropping in between reps. Weightlifting Snatch Pull (5×4 @ 100%) Weightlifting Pause overhead squat (5×3 @ 70%. 3 second pause in squat) Metcon Metcon (Time) Extra credit (if you...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds for time Teams of 3 40 Back squats (135/95) 30 C2B Pull-ups 20 Synchro burpees 10 Snatches (135/95) *One partner must be holding KB front rack hold (53/35) while one works and other rests for every movement except synchro burpeesRead More