CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (4 sets x 3 reps @ 110% of snatch ) Metcon Metcon (Time) 3 rounds 15 WBS (20/14) 30 air squats then Directly into 45 empty BB thrusters (45/33)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to 1RM Rep scheme: 5-3-3-2-1-1-1) Metcon Metcon (Time) 18-15-12-9-6-3 Lateral burpees over the bar V-ups Hang power cleans (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 1 power snatch + 1 OHS @ 70-75% of power snatch ) Weightlifting Behind the neck snatch grip push press (5 sets x 5 reps *build to moderate weight and maintain across 5 sets ) Metcon Metcon (Time) 3 rounds :45 wall sit with or without weight 30 Russian twists with or without weight 20 leg lifts to rig or 10 strict toes to barRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 minute amrap 50 OH plate lunges (25/15) 20 burpee pull ups 50 V-ups 20 bar MU/C2B/Pull-up 50 plate ground to overhead (25/15)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 1 rep @ 90%) Metcon Metcon (AMRAP – Reps) 10 individually timed rounds E2:30MOM 1 minute on/1:30 off 7/5 calories on row or bike max empty barbell thrusters with remaining time (45/35) *sprint effortRead more