CrossFit OwnIt – CrossFit Weightlifting 1 Clean + 1 Front squat + 1 Push Jerk + 1 Split Jerk *Build to a heavy complex for the day every 2 minutes for 10 rounds (20 min total) Weightlifting Muscle Clean (5×5 ) *Weight is supposed to be light. Focus on technique and a fast turnover. Go up to 45-50% only. Metcon Metcon (Time) 2 rounds 20 HRPU :45 second wall sit 15 Bent over row w/ barbell :45 second plank 15 V-ups :45 second 20 Russian KBS :45 second arch body hold 10 Strict pull-ups or difficult ring rowRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 5 rounds 10 DB Goblet Squats (53/35) 16 T2B 22 Box jumps (24/20) 5 rounds 22 single DB box step ups (50/35) 16 DB snatch (50/35) 10 BMURead more

CrossFit OwnIt – CrossFit Metcon 343 (Time) “343” 100 DL (145/115) 100 PC (95/65) 100 GTOH (65/35) 43 BurpeesRead more

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 30 min alt emom Use numbers below or 40 Sec of work/20 sec of rest 10/8 cal Bike 15 KB DL 10 BurpeesRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Min 0 For Time 10-1 DB FS (50/35) Lateral burpees over the bar Weightlifting Squat Clean Min 15-30 Establish 1 RM Squat CleanRead more