CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10 pounds heavier from Monday. ) Please do not exceed 10 pounds as this will be a 6 week cycle. Metcon Metcon (Time) E5MOM 3 individually timed rounds 400m run 17 HSPU 17 SDHP (115/75) *Record slowest round *Scale HSPU to 9 reps for athletes that cannot perform a max unbroken set of at least 15 reps. *Scale for HSPU will be seated DB press.Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×10 @ 60% 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon Metcon (AMRAP – Reps) 10 min AMRAP 55 WBS (20/14) 55 C2B Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (see below) 1×10 @ 60% 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon 343 (Time) “343” 100 DL (145/115) 100 PC (95/65) 100 GTOH (65/35) 43 BurpeesPartner WOD you go I go (burpees should be done synchro). In honor of the 343 fire firefighters lost on 9/11/01Read more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 60% of max squat snatch) Metcon Metcon (Time) For time (15 min cut off) *Record time or reps completed 3 rounds of 15 DL (185/135) 15 T2B Immediately into… 3 rounds of: 75 DU 10 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 83% x 3 sets Weightlifting Pause snatch grip DL (4×4 @ 100% of 1RM snatch. 2 sec pause @ knee.) Weightlifting Snatch Balance (5×3 @ 65%)Read more