CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×5 @ 65% 1×5 @ 75% 1×5 @ 80% 1×4 @ 85% Metcon Metcon (Time) 21-15-9 GTOH (115/75) T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @ 85% Metcon Metcon (AMRAP – Reps) 15 min AMRAP 50 WBS (20/14) 40 DL (225/155) 30 Burpee box jump overs (20/14) 20 HSPU 10 RMU (scale: 10 Bar MU or 10 C2B/Pull-ups + 10 ring dips/box dips)Read more

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch 4 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Snatch grip RDL (5×4 @ 110% of 1RM snatch ) Weightlifting Muscle snatch (from the ground) (5×5 light weight)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD (teams of 2) 24 min AMRAP (you go I go) 20 T2B 20 Burpee Pull-ups 20 Thrusters (75/55) 200m partner run togetherRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 12 min EMOM min 0-4 3 snatches min 4-8 2 snatches min 8-12 1 snatch *Not to exceed 85%. No misses or go down it weight. Metcon Metcon (Time) Partner WOD (18 min cut off) 6 RFT 100 DU 20 DB/KB DL (53/35) (50/35)Read more