CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 110% of clean) Metcon Metcon (Time) For time 10 burpees 5 cleans (155/105) 10 burpees 4 cleans (185/135) 10 burpees 3 cleans (225/155) 10 burpees 2 cleans (255/170) 10 burpees 1 clean (275/185) 60-70-80-90-95%Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a 3RM) Metcon Metcon (Time) 3 rounds for time 48 box step ups (24/20) (no weight) 24 single DB alt devils press (50/35) Metcon Metcon (Time) Run club at 4:30pm 300 m warm up jog 35 min continuous effort 400 m run 1 min rest *these should be consistent and not maximal effort. 300 m cool down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (70% x 5 reps 75% x 5 reps x 3 sets) Metcon Metcon (Time) 5 individual rounds E4MOM 50 DU 12 DB front squats (50/35) 12 T2B *2 minutes on/2 minutes offRead more

CrossFit OwnIt – CrossFit Metcon 343 (Time) “343” 100 DL (145/115) 100 PC (95/65) 100 GTOH (65/35) 43 Burpees“343” is a Hero WOD created and dedicated to honor the 343 FDNY Firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. #neverforgetRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 90 seconds x 10 2 cleans and jerks @ 75-80%) Weightlifting Bench Press (5×4 building each set ) Metcon Metcon (Time) 3 rounds 30 sit ups 20 Alt DB curls 15 banded tricep extensionsRead more