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

CrossFit OwnIt – CrossFit Weightlifting Back Squat (see below) 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Gymnastics Pull-ups (2 sets @ 50% ME set + 1 set @ 60% ME set) Metcon Metcon (AMRAP – Reps) 3 min AMRAP X3 (1 min rest between rounds) 21 box...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 65%) Weightlifting Push Press 1×5 @ 65% 3×5 @ 75% Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 30 DU (2:1) 20 Empty bb thrusters (45/33) 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 65% 2×2 @ 70% Weightlifting Snatch Pull (5×4 @ 75%) Weightlifting Front Squat 5 @ 60% 5 @ 70% 2×5 @ 75%Read More

CrossFit OwnIt – CrossFit Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 4 @ 75% 3 @ 80% 3 @ 78% 2 @ 85% x 3 sets Weightlifting Clean grip deadlift (5×5 @ 110% of 1RM clean.) Weightlifting Strict press (5×5 @ moderate/challenging weight.)Read More