CrossFit OwnIt – CrossFit Weightlifting Strict press Establish a 1RM strict press 7-5-3-1-1-1 Next we will be starting a strict press and OHS 6 week cycle. The remainder of the week (after today) will be a deload week. Metcon Metcon (Time) 4 individually timed rounds E4MOM 15 DL (135/95) 10 Lateral burpees over the bar 15 WBS (20/14) *Record slowest roundRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD Wittman 7 RFT 30 KBS (53/35) 30 Power cleans (95/65) 30 Box jumps (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Clean Pull (4×5 @ 90% of 1RM clean) Weightlifting Strict press (Build to 2RM)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (all runs are together) Teams of 2 3 rounds 400m run 18 OHS (95/65) 3 rounds 400m run 18 Front squats (135/95) 3 rounds 400m run 18 Back squats (155/105)Read more

CrossFit OwnIt – CrossFit Weightlifting Establish heavy Hang Power Clean for the day (12 mins to establish heavy HPC ) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (you go I go) (except for burpees) 12 min AMRAP 5 synchro burpees 20 HSPU 5 synchro burpees 20 Box jumps (24/20) 5 synchro burpees 20 FR DB lunge (50/35)Read more