CrossFit OwnIt – CrossFit Weightlifting Push Press (8×1 @ 95%) Metcon Metcon (Time) For time 3 Rounds (record slowest round) 15 Cal row and 15 Cal bike and 100m run (1 time each) 20 WBS (20/14) 25 Box jump over (24/20) *Rest as needed between rounds within a 18 min windowRead more

CrossFit OwnIt – CrossFit Weightlifting Clean (14 min EMOM: 1 clean) Find a heavy clean for the day Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 T2B 6 BFB 3 DL (315/225)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 100% 1×1 @ 102% *Use 103% from last week. If you did not make this lift please use previous 1RM Metcon Metcon (Time) For time 10-20-30-40-50 Single arm dumbbell STO (50/35) (split reps evenly between arms) Air squats DU (2:1)Read more

CrossFit OwnIt – CrossFit Weightlifting Power snatch + Hang snatch + OHS Build to a heavy complex for the day. Weightlifting Snatch Pull (4×4 @ 100% of 1RM snatch) Metcon Metcon (No Measure) On your own: 2 RNFT 200m Farmers carry (moderate weight) 35 Good mornings w/ empty barbell 50 Sit-ups w/ or w/o med-ballRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 5 Bar MU 5 Squat cleans (225/155) OR 80% of 1RM 4 rounds 50 DU (2:1) 16 Thrusters (75/55) 4 rounds 10 DL (185/135) 20 C2BRead more