CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (3×8 @ 60%) Metcon Metcon (Time) For Time (9 min Cap) 105 WBS for Time (20/14) *@ min 0 and every 90 seconds athlete must perform 10 DL (155/105). Record time or how many WBS athlete completedRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (4×3 @ 60%. Technique work) Metcon Metcon (AMRAP – Rounds and Reps) Halloween WOD 13 min AMRAP (partner WOD) 10 Burpee box jump over (24/20) 31 alt DB snatch (50/35) 18 T2B/C2B *Each round team must alternate between T2B and C2B. Example: first round,T2B; second round pull-ups etc…Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 60%) Metcon Metcon (AMRAP – Reps) 8 min AMRAP 4-8-12-16 etc… Front squats (135/95) HRPURead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (@ min 0-20 build to 1RM) 5 @ 60% 3 @ 70% 2 @ 80% 1 @ 90% 1-1-1 Metcon Metcon (AMRAP – Reps) @ min 20-30 Strict pull-up test day (10 min cap) 3 ME sets of strict pull-ups Scales: banded strict pull-ups, or ring rows @ difficult back angle Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups@ min 30-40 (10 min cap)Read more

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Clean Pull (4×3 @ 100% of 1RM clean) Weightlifting Push Press (5×5 @ moderate/challenging weight)Read more