CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 75% 2×2 @ 80% Weightlifting Snatch Pull (5×4 @ 85%) Gymnastics Pull-ups (Strict pull-ups) 4 sets @ 60% of ME set *Example: if Rilbio completed 20 UB strict pull-ups, he would complete 4 sets of 12 pull-ups. Metcon Metcon (AMRAP – Reps) Teams of 2 7 min AMRAP ME synchro lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Mid-hang power clean 3 @ 75% x 2 sets 2 @ 80% x 2 sets 2 @ 85% x 2 sets Weightlifting Mid-hang clean pull (5×4 @ 100% of 1RM clean) Weightlifting Split jerk from behind the neck (3 @ 70% x 5 sets) From the rackRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 5 rounds 50m dumbbell farmers carry (50/35) 20 TTB 50m dumbbell farmers carry 20 FT HS walk 50m dumbbell farmers carry 20 Hang squat cleans (115/85) *Scale: 20 HSPU or 20 HRPURead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD Angie’s house 2 rounds 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Air squats Helen’s house 400m run (together) 40 KBS (53/35) 40 Pull-ups Fran’s house 2 rounds 21 Thrusters (95/65) 21 Pull-ups Nancy’s house 400m run (together) 30 OHS (95/65) Grace/Isabel’s house 40 GTO (95/65) Kelly’s house 400m run (together) 40 Box jump (24/20) 40 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 70% 2×2 @ 75% Weightlifting Clean Pull (5×4 @ 80%) Weightlifting Split Jerk (7×1 @ 70%) Weightlifting Push Press 1×5 @ 70% 3×4 @ 80%Read more