CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ same loading as last week) Metcon Metcon (Time) For Time (16 min time cap) 10 wall walks 50 DU 50 WBS (20/14) 50 DU 10 wall walks *Wall ball must be located at jump rope and take back after completionRead more

CrossFit OwnIt – CrossFit Weightlifting Every 2 minutes x 6 sets (Start @ 60% and build to a challenging complex) 1 Power clean + 1 squat clean + 1 front squat + 1 jerk Weightlifting Clean grip RDL (5×5 @ 85% of 1RM clean) Metcon Metcon (Time) 2 Rounds 25 Russian KBS (heavy) 20 Med ball sit ups 15 V-ups 10 Split position strict press w/ empty barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 300m run (together) 20 HPC (115/75) 15 BBJO (24/20) 3 rounds 20 Push jerks (115/75) 15 Bar MU/C2B/pull up variation 10 Synchro burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch complex) 1 Power snatch 1 Hang squat snatch 2 OHS 5 sets @ 60% Metcon Metcon (Time) For time 60 Cal row or bike 40 WBS (20/14) 60 Alt DB snatches (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean 3×3 @ 65% 3×2 @ 75% 5×1 @ 85% + Metcon Metcon (Time) 3 RFT 400m Run 7 Wall walksRead more