CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod (teams of 2) 3 rounds 400m run (together) 10 Squat snatches (135/95) 9 rounds 30 DU 10 Burpees 3 Bar MU 9-6-3 Hang squat clean (185/135) HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4 total attempts to establish a heavy 6RM for day ) Metcon Metcon (Time) In teams of 2: You go I go (switch every 5 reps) 40 Cal bike or Row (coaches choice) 60 Box jumps (24/20) 80 HSPU 60 Box jumps 40 BurpeesRead More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Back Squat 8 @ 65% 8 @ 70% 8 @...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Snatch (5×3 @ 75% (Not TNG)) Metcon Metcon (Time) 4RFT...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Push Press (4×7 @ 73%) Metcon Metcon (Time) For time...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 50 Air squats 50 Push-ups 50 Pull-ups *Rx+ C2B or wear a vest if athlete has oneRead More

CrossFit OwnIt – CrossFit Weightlifting Hang clean (Build to a heavy double for the day. ) Weightlifting Clean grip RDL (5×4 @ 100% of max clean) Weightlifting Split jerk from behind the neck (from rack) 3 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% x 3 setsRead More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) Partner WOD (you go I go) 7 rounds...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (3×3 @ 70% of max snatch) Weightlifting 10 min snatch EMOM (Build in weight. Not to exceed 90% (no misses)) 1 Snatch Metcon Metcon (Time) Running conditioning with running clock 2x400m (1:1) *Record slowest time Metcon Metcon (Time) 3x300m (1:1) *Record slowest time Metcon Metcon (Time) 4x100m (1:1)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 10 @ 60% 10 @ 65% 8 @ 70% 8 @ 75% Metcon Metcon (AMRAP – Reps) Metcon 3 rounds of 2 min AMRAP 30 WBS ME DU 3 min rest *score = DU (1:3) SURead More