CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 12 min EMOM Mins 0-4 3 cleans Mins 4-8 2 cleans Min 8-12 1 clean *Build in weight. Athlete not to exceed 85% of max clean. No misses or reduce load. Metcon Metcon (AMRAP – Reps) Rest exactly 3 mins. 12 min EMOM 5-10 lateral burpees over the...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% Metcon Metcon (Time) 4 individually timed rounds E5MOM 300m run 15 Back squats (155/105) 60 DU (2:1) *Back squats from the ground. *Record slowest round.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×5 @ 65% 1×5 @ 75% 1×5 @ 80% 1×4 @ 85% Metcon Metcon (Time) 21-15-9 GTOH (115/75) T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @ 85% Metcon Metcon (AMRAP – Reps) 15 min AMRAP 50 WBS (20/14) 40 DL (225/155) 30 Burpee box jump overs (20/14) 20 HSPU 10 RMU (scale: 10 Bar MU or 10 C2B/Pull-ups + 10 ring dips/box dips)Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch 4 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Snatch grip RDL (5×4 @ 110% of 1RM snatch ) Weightlifting Muscle snatch (from the ground) (5×5 light weight)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD (teams of 2) 24 min AMRAP (you go I go) 20 T2B 20 Burpee Pull-ups 20 Thrusters (75/55) 200m partner run togetherRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 12 min EMOM min 0-4 3 snatches min 4-8 2 snatches min 8-12 1 snatch *Not to exceed 85%. No misses or go down it weight. Metcon Metcon (Time) Partner WOD (18 min cut off) 6 RFT 100 DU 20 DB/KB DL (53/35) (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 70% Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 8 HPC (95/65) 8 FR lunges (95/65) 8 Box jumps (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (6×2 @ 65%) Metcon Metcon (Time) E4MOM x 3 sets 30 WBS (20/14) 15 C2B Pull-ups *Athlete should finish as much work as they can within 2 mins and 30 seconds. Record reps or slowest round.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×6 @ 70% 1×5 @ 75% 1×5 @ 80% 1×3 @ 85% 1×2 @ 90% Metcon Metcon (AMRAP – Reps) 10 min alt EMOM 14 alt DB snatch (50/35) 14 HSPU *Scale HSPU to 12/10/8 or 6. If athlete does not have at least 6 unbroken HSPU, scale...Read More