CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 ) 10 second pause on first rep. Build to a heavy set of 2 Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 18 WBS (20/14) 36 DU (2:1) 18 Hang DB C&J (50/35) (9 each arm)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) “343” 100 DL (145/105) 100 Power cleans (95/65) 100 GTOH (65/35) 43 Burpees *Partner WOD Split barbell movements however but burpees must be completed individually.Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×3 build to a heavy 3 for the day) Metcon Metcon (Time) 3-6-9-12-9-6-3 Hang power snatch (95/65) Strict HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×2 @ 90-93%) Metcon Metcon (Time) For time 1000m row or 50 cal bike (coaches choice) 50 thrusters (45/35) 30 pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 min EMOM) 1 Power clean every minute on the minute. Build to a heavy for the day. Start @ 60% and build from there. Weightlifting Push Jerk (5×2 @ 75-80%) Metcon Metcon (No Measure) 3 RNFT 40 Second wall-sit 30 Sit-ups 20 Good mornings w/ barbellRead more