CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @ 85% Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 40 WBS (20/14) 20 single arm DB lunge (50/35) *10 each arm.Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Build to heavy single for the day. ) Weightlifting Clean grip lift off (4×4 @ 110% of 110% of 1RM clean. ) Weightlifting SOTS Press (OR behind the neck snatch grip strict press 5×5 )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams Of 2 (Partner WOD) For Time 33-27-21-15-9 Back Squats (135/95) Lateral burpees over the bar DL (135/95) *no rackRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (6×2 @ 65%) Weightlifting Clean Pull (3×10 @ 70%) Gymnastics Pull-ups (Strict pull-ups. 2 sets @ 70% of ME.) Metcon Metcon (Time) 10 min cap 2 rounds 400m run 12 BMU 12 STO (155/105) *Scale to 21 C2B or pull-up variation.Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 65% 1×6 @ 75% 1×4 @ 85% 1×3 @ 90% Metcon Metcon (AMRAP – Reps) 2 min AMRAP x 5 1 min rest between AMRAPS 30 DU 20 DB snatch (50/35) 10 WBS (20/14) *record total repsRead More

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 2 min AMRAP x 5 1 min rest between AMRAPS 30 DU 20 DB snatch (50/35) 10 WBS (20/14) *record total reps Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 empty barbell RDLS 10 cal on bike or rowerRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 65%) Weightlifting Push Press (4×5 @ 70%) Metcon Metcon (AMRAP – Reps) 7 min AMRAP 4-8-12-16-20..etc OH barbell lunge 95/65) HSPU *scale: HSPU off of box, or HRPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 2×5 @ 60% 2×5 @ 65% Metcon Metcon (Time) Metcon: 7 RFT 15 KBS (53/35) 10 T2B 5 high box jumps (30/24)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (6×2 @ 65%) Weightlifting Snatch Pull (3×10 @ @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Hang squat cleans (95/65) 9 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting 1 power snatch + 1 low hang snatch + OHS 3 @ 70% 2 @ 75% 1 @ 80% x 4 sets Weightlifting Snatch Balance (5×3 @ 70%) Metcon Metcon (No Measure) 2 rounds of: 300m farmers carry 25 weighted sit-ups 25 Good mornings with empty barbellRead More