CrossFit OwnIt – CrossFit weightlifting Snatch (12 minute emom minute 0-4 3 snatches @ 70% minute 4-8 2 snatches @ 75% minute 8-12 1 snatch @ 80%) weightlifting Muscle Snatch (5 sets x 3 reps @ moderate weight. NO re-dip ) Metcon Metcon (Time) 2-3 rounds 20 barbell good mornings 15 1-DB tricep extension 10 seated DB pressRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time with a partner 3 rounds 50 alt db snatch (50/35) 40 synchro v ups 30 single arm Alt devils press (50/35) 20 bar MURead more

CrossFit OwnIt – CrossFit weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (3 sets @ 90% only) Metcon Metcon (Time) For time 9-15-21-27 Calorie row or bike 3-6-9-12 Wall walksRead more

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (5 sets x 2 reps @ 60% ) Metcon Metcon (Time) 5 minutes of rope climb skill work then… 13 minute cap 4 RFT 400m run 2-4 rope climbsRead more

CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 3 reps @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 12 WBS (20/14) 6 lateral burpees over the bar Metcon Metcon (Time) Run club at 4:30pm 1 mile run *rest 4 minutes x 3 sets *progressive effortsRead more