CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (5×4 @ 60%) Metcon Metcon (AMRAP – Reps) Partner WOD: Switch every 30 seconds 4 mins WBS (14/10) all to 10 foot 30 seconds rest 4 mins Cal bike 30 seconds rest 4 mins SDHP (75/55) 30 seconds rest 4 mins Cal row 30 seconds rest 4 mins 100m run (you go I go)Read more

CrossFit OwnIt – CrossFit Weightlifting RDL (5×10 ) empty barbell or up to 155/105 only. Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 6 Box step overs (50s/35s) (20 inch for all athletes) 8 T2B 10 HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean Today begins deload week: we will start a new FS cycle next Tuesday. 5 x 4 @ 60% Metcon Metcon (Time) For time 30-20-10 Empty BB thrusters Lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Back squat 1 RM) 7 @ 60% 5 @ 70% 3 @ 80% 2 @ 90 1-1-1 Metcon Metcon (AMRAP – Reps) 4 min AMRAP 21 Air squats 15 Push ups 9 Bar MU/ C2B/ Pull-ups/RR *Rest 2 min 4 min AMRAP 21 Air squats 15 Push ups 9 C2B/Pull-ups/Jumping pull-ups *Athlete will choose most difficult movement they can achieve safely and scale down for the second AMRAP. * Example: AMRAP 1: MU AMRAP 2: C2BRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (Establish 1RM ) 7 @ 60% 5 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (Time) 4 RFT 60 DU (2:1) 15 Power snatch (75/55)Read more