CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @ 85% Metcon Metcon (Time) For time 25 WBS (20/14) 45 T2B 25 WBS (20/14) 45 Pull-ups 25 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press 1×5 @ 80% 3×3 @ 85% Weightlifting Split Jerk (5×1 @ 85%) Metcon Metcon (Time) 3RFT 75 DU 15 DL (185/135) 15 Ring dips *Scale to box dipsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) *Start @ 55% of 1RM.. Climb slowly. No misses Weightlifting Snatch Pull (5×4 @ 95% of 1RM) Metcon Metcon (Time) Cool down 800m run or 1000m row or 5 minutes on the bike. (Moderate pace)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 70% 1×5 @ 80% 1×2 @ 85% 1×3 @ 90% Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 18 Medicine ball cleans (20/14) 12 Burpees over medicine ballRead More

CrossFit OwnIt – CrossFit Weightlifting Power position snatch 3 @ 60% x 2 sets 3 @ 65% x 2 sets 2 @ 70% x 2 sets Weightlifting Mid-hang snatch high pull (4×4 @ 70%) Weightlifting Drop Snatch (5×2 @ 70%)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 8 rounds 21 WBS (20/14) 18 Pull-ups 15 KBS (53/35) 12 STO (155/105) 21 DL (155/105)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×2 @ 80% 2×2 @ 85% Weightlifting Clean Pull (5×4 @ 90%) Metcon Metcon (Time) For time 30/20 Cal bike or row (coaches choice) 30 burpee box jump overs (24/20) 300m run *Sprint and end the week strongRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×6 @ 70% 1×6 @ 80% 1×3 @ 90% 1×2 @ 95% Gymnastics Pull-ups (Strict pull-ups) 1 set @ 75% of ME set 2 sets @ 70% of ME set Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD (alternate rounds) 12 min AMRAP 9 DB front squats...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 80%) Weightlifting Push Press 1×5 @ 75% 3×4 @ 80% Metcon Metcon (Time) For time 50 DU 21 DL (185/135) 21 T2B 50 DU 15 DL (225/155) 15 T2B 50 DU 9 DL (275/185) 9 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×2 @ 80% 2×2 @ 85% Weightlifting Snatch Pull (5×4 @ 90%) Metcon Metcon (AMRAP – Reps) 8 min cap 3 rounds 15 HPC (115/75) 15 STO (115/75) *remainder of time: AMRAP burpees *score = total repsRead More