CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds 1 round of DT (95/65) 17 WBSRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch + 1 OHS (@ 65-70%) 10 minute EMOM Metcon Metcon (AMRAP – Reps) 15 min alt EMOM (:30 seconds on/:30 seconds off) DU DB snatch (50/35) BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Reps) 10 min AMRAP 2-4-6-8-10 etc… Hang squat clean thrusters (75/55) T2BRead More

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