CrossFit OwnIt – CrossFit Weightlifting 1 Power position squat snatch + 1 hang squat snatch (8×1 @ 65%) Metcon Metcon (AMRAP – Reps) 6 rounds at each movement prior to moving 30 sec on/ 10 sec off/ 30 sec transition Cal bike Sled push DB snatch (50/35) Cal row BurpeeRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% Metcon Metcon (Time) 10 RFT 10 WBS(20/14) 20 DU (2:1)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) One WOD 9am ONLY The Sevens Unbroken Partner WOD Double reps, change weight when you get to DL For time 98 HSPU 98 Thrusters (135/95) 98 T2B 98 DL (245/165) 98 Burpees 98 KBS (53/35) 98 Pull-ups *A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr. 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason WIse, 35, and Dane Clark Paresi, 46.Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 3×5 @ 70% *Today is the first day of the front squat cycle. If you don’t have a front squat 1RM, utalize 80% of your 1RM back squat as your front squat 1RM. Metcon Metcon (Time) For time 400m run 21 Power cleans (135/95) or 60% 400m run 15 Power cleans (185/135) or 70% 400m run 9 Power cleans (225/155) or 80%Read more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×6 @ 60% ) Metcon Metcon (AMRAP – Reps) 15 min AMRAP 55 Box jump overs (24/20) 55 DL (155/105) 55 HSPURead more