CrossFit OwnIt – CrossFit Weightlifting Snatch (12 min EMOM ) 2 touch and go snatches from the floor. *start @ 55-60% and build. Weightlifting Strict press (4×4 @ 70-75% of 1RM strict press. ) Weightlifting Muscle Snatch (4×4 @ 45-50% of 1RM snatch. Supposed to be light. ) *work on technique and fast turn over...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 40 DB snatch (50/35) 40 HSPU 40 cal Row or bike 3 rounds 40 OH DB single arm lunge (50/35) 20 BMU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 1 Clean and Jerk @ 80-85% Metcon Metcon (AMRAP – Reps) 2 rounds 90 Seconds of work/30 seconds of rest Cal bike Burpees to target Cal row Pistols/single leg deck squats/deck squats/or air squatsRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 6 individually timed rounds 300m run 12 T2B 6 DLRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×5 @ 80-85%) Metcon Metcon (Time) 4 individually timed rounds (E5MOM) AFAP (progressive efforts) 400 m run 15/12 cal bike or rowRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM) 1 Snatch @ 85-90% Metcon Metcon (Time) For time 90 DU 45 T2B 180 DU 90 WBS (20/14)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 4 RFT 36/30 cal row or bike 18 DB STO 9 Devils pressRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 min EMOM) *Start @ 60% and build to a heavy single for the day. Weightlifting Bench Press (4×4 @ 70-75%) Weightlifting Split position strict press (5×4 ) *Weight is supposed to be light. Focus on technique. Go up to 50-60% of 1 RM strict press. Metcon Metcon...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 4 rounds 12 snatches (135/95) 100 DU (2:1) 20 Strict HSPU 4 rounds 10 Bar MU 30 Cal row or bikeRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 2 clean and jerk @ 75-80% Metcon Metcon (AMRAP – Reps) 3 rounds 1 min on/ 20 seconds off Cal row 200m run Cal bike LungesRead More