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

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 10 min EMOM 1 power position clean + 1 hang...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 3×8 @ 65% 3×5 @ 75% 3×3 @...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 8 @ 65% 8 @ 70% 6 @ 75% 6 @ 80% Metcon Metcon (AMRAP – Reps) MetCon 12 min alt emom 0- 12 T2B 1- 24 lunges (no weight) 2- 12 burpees over Bumper (45) Scale reps to fit 40/20Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch Build to a heavy single. Then, drop 20 pounds and do 4 sets x 2 reps Weightlifting Snatch high pull (4×4 @ 65% of 1RM snatch) Weightlifting SOTS press, or behind the neck standing snatch grip strict press (5×5 (light))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 Metcon Metcon (Time) Partner WOD 3 rounds 8 Snatches (115/75) 24...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 Metcon Metcon (Weight) 12 min EMOM 1 Clean and jerk...Read More

CrossFit OwnIt – Hi-C 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 (AMRAP – Reps) 7 min AMRAP Sled push DU...Read More

CrossFit OwnIt – Hi-C 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 Front Squat (3 x 15 ) Metcon Metcon (Time) 2...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 Back Squat 1×10 @ 60% 1×8 @ 70% 1×8 @...Read More