CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds 400 m run 36 DB snatch 12 Pull UpsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×5 (work up to a heavy 5) Metcon Metcon (Time) 2 rounds 150 DU (2:1) 30 T2B 15 STO (185/135) or 75% jerkRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 @ 80%) Metcon (Time) 10 rounds for time 12 WBS (20/14) 6 Lateral burpees over bar 3 DL (315/225)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Whole class to establish 1 RM) Weightlifting Clean and Jerk (Whole class to establish 1 RM)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds for time 21 cal row 15 DL 9 burpee box jump overRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (16 min EMOM) 1 Power snatch from the floor. *Start @ 55% and build. Weightlifting Snatch Pull (5×3 @ 100% of 1RM snatch ) Metcon Metcon (Time) 2-3 rounds 10 Bent over rows w/ barbell or dumbbells 20 Good mornings with barbell 30 Russian twistsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 21-18-15-12-9-6-3 Power clean (205/145) Lateral burpees over bar 5 rounds 300m run 10 Bar MURead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (Time) Teams of 2 (you go I go) 100 cal bike or row 150 thrusters (75/55) 200 DU (300 SU)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (6×4 @ 70%) Metcon Metcon (Time) 3 RFT 16 high box jumps (30/24) 16 power snatches (115/75) 16 C2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Back squat 1RM) Back Squat 1 RM 6-4-2-1-1-1-1 (Start at 60% of 1RM and climb based on feeling) Metcon Metcon (Time) E3MOM for 5 rounds 300 m run (document slowest round)Read More