CrossFit OwnIt – CrossFit Weightlifting Hang squat clean (15 min EMOM) Min 0-5 3 Hang squat cleans @ 65% Min 5-10 2 Hang squat cleans @ 75% Min 10-15 1 Hang squat clean @ 85+% Weightlifting Split Jerk (Every 90 seconds for 10 rounds) 2 Split jerks @ 65%. *Not to exceed 65%. This is to work on technique and working on split position. Metcon Metcon (Time) 2 Rounds 20 Thoracic rotations (10 each side) 16 Russian KBS (heavy) 14 Toes-to-bar/V-ups/or sit-ups weighted or unweighted) 12 Alt DB renegade rowsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 100 DU 30 HPC (135/95) 30 WBS 3 rounds 24 cal Bike or row 4 rope climbsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10-10-10) @ 65-70% across Metcon Metcon (Time) 3 RFT 400m run 15 Thrusters (75/55) 15 Power snatches (75/55) *This should be light enough to attempt to go unbroken on each movement.Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Heavy single or new 1RM) 5 min EMOM 1 Clean & Jerk (build from 60-80%) Rest 2 mins Every 90 seconds for 9 minutes 1 Clean & Jerk (build from 80-100+%) Metcon Metcon (AMRAP – Reps) 8 min EMOM 3 Cleans @ 70% (may be power or squat) AMRAP strict HSPU or HRPU or seated DB press for remainder of minute (aim for 5-12 SHSPU)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 30 min steady state conditioning (:40 work/:20 rest) for 6 rounds Cal Row Cal Bike Strict pull ups or RR (5-10 reps) 100-150 m run Burpees (7-14 reps)Read more