CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 60% 1×6 @ 70% 1×5 @ 75% 2×4 @ 80% Metcon Metcon (Time) For time 12 min CAP 100 DU 50 HSPU 100 DU 50 DB snatch (50/35) 100 DURead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 1 mile run Weightlifting Snatch Grip Deadlift (6×3 @ 120% of 1RM snatch)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×8 @ 60% 1×6 @ 70% 1×4 @ 80% 1×2 @ 85% 1×1 @ 90% 2×1 @ 93% Metcon Metcon (AMRAP – Reps) 3 x 3 min AMRAP 15 Burpee box jump overs (24/20) 30 WBS (20/14) *Rest 1 min between each AMRAPRead more

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Metcon CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85# / 55# 5 Ground to Overhead, 85# / 55# Metcon CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and JerkRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Build to a heavy single for the day.) Then drop 20 pounds and do 4 sets x 2 reps. Weightlifting Snatch grip lift off (4×4 @100% of 1RM snatch.) Metcon Metcon (Time) 2 Rounds 300m farmers carry 20 OH lunges w/ empty barbell 30 Sit-ups w/med-ballRead more