CrossFit OwnIt – CrossFit Weightlifting Squat Clean (5×3 @ 75%) Metcon Metcon (Time) 10 RFT 12 WBS (20/14) 3 DL (315/225) or 70%Read more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×3 @ 75%) Metcon Metcon (Time) For time 21-15-9 Snatches (75/55) BJO (24/20) Pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting 16 min EMOM (*start at 60% and build. ) 1 clean pull + 1 clean from power position Weightlifting Push Press (5×2 @ 75-80%) Metcon Metcon (Time) 2 rounds 1 min OH hold (DB’s/ KB’s/ or plate) 25 Russian KBS 30 front rack lunges (w/ barbell or DB’s)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time Partner WOD 15-12-9-6 Squat Clean (155/105) BMU 8 rounds of Cindy + 5 push Jerks (155/105) alt rounds 3 rounds 100 DU 10 HPC (155/105)Read more

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (5×3 @ 73%) Metcon Metcon (AMRAP – Reps) Partner WOD (you go I go) 3 min ME cal row (switch every 30 seconds) 30 second rest 3 min ME Burpee Pull ups (switch every 30 seconds) 30 second rest 3 min ME cal Bike (switch every 30 seconds) 30 second rest 3 min devil press (switch every 30 seconds) *record total team scoreRead more