CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 75% 2×2 @ 80% Weightlifting Snatch Pull (5×4 @ 85%) Gymnastics Pull-ups (Strict pull-ups) 4 sets @ 60% of ME set *Example: if Rilbio completed 20 UB strict pull-ups, he would complete 4 sets of 12 pull-ups. Metcon Metcon (AMRAP – Reps) Teams of 2 7 min...Read More

CrossFit OwnIt – CrossFit Weightlifting Mid-hang power clean 3 @ 75% x 2 sets 2 @ 80% x 2 sets 2 @ 85% x 2 sets Weightlifting Mid-hang clean pull (5×4 @ 100% of 1RM clean) Weightlifting Split jerk from behind the neck (3 @ 70% x 5 sets) From the rackRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 5 rounds 50m dumbbell farmers carry (50/35) 20 TTB 50m dumbbell farmers carry 20 FT HS walk 50m dumbbell farmers carry 20 Hang squat cleans (115/85) *Scale: 20 HSPU or 20 HRPURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD Angie’s house 2 rounds 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Air squats Helen’s house 400m run (together) 40 KBS (53/35) 40 Pull-ups Fran’s house 2 rounds 21 Thrusters (95/65) 21 Pull-ups Nancy’s house 400m run (together) 30 OHS (95/65) Grace/Isabel’s house 40 GTO (95/65) Kelly’s...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 70% 2×2 @ 75% Weightlifting Clean Pull (5×4 @ 80%) Weightlifting Split Jerk (7×1 @ 70%) Weightlifting Push Press 1×5 @ 70% 3×4 @ 80%Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% Metcon Metcon (Time) Buy in: 150 DU 7 RFT 6 DL (185/135) 4 HPC (185/135) 2 FS (185/135) Cash out: 150 DURead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 70% 2×2 @ 75% Weightlifting Snatch Pull (5×4 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP (teams of 2) 10 synchro lateral burpees over the bar 50 WBS (20/14) 10 synchro lateral burpees over the bar 50 T2B 10 synchro lateral burpees over...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch 4 @ 75% 3 @ 80% 3 @ 78% 2 @ 85% x 3 sets Weightlifting Snatch grip lift off (4×4 @ 100% of 1RM snatch) Weightlifting Muscle Snatch (5×5 @ light/moderate weight )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 1 round of: 14 squat snatches (135/95) 11 ring MU 200 DU (2:1) 11 ring MU 14 squat snatches (135/95) 1 round of: 42 Power cleans (135/95) 30 Front squats (135/95) 18 Push jerks (135/95) 1 round of: 800m run (together) 80 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 65% 2×2 @ 70% Weightlifting Clean Pull (5×4 @ 75%) Metcon Metcon (Time) Teams of 4 160 cals on bike or rower (coaches choice) 160 STO (115/75) 160 Pull-ups 160 WBS (20/14) *switch stations every minute until all repetitions are completed. Once all reps are...Read More