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

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Squat clean (5×1 @ 88%) Base off of 1 RM power clean Weightlifting RDL (4×4 @ 100% of 1RM clean) Weightlifting 2 Push jerk + 2 Split jerk Build to a moderately heavy complex of 2 push jerk + 2 split jerk in no more than 5 sets. *From the rack.Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD: 4 mins on each station, divide work as needed. 45 seconds rest between stations. Cal row Sled push (1:1) Cal bike WB sit-ups Shuttle run (1:1) Push upsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% *All numbers should be taken from new 1 RM or 105%. Metcon Metcon (AMRAP – Reps) 7 min AMRAP 4-8-12-16… C2B Pull-ups OH lunges (95/65)Read more

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