CrossFit OwnIt – CrossFit Weightlifting Snatch (22 mins for all Build to a heavy snatch for the day Immediately into 5 sets of 3 Snatch grip DL at heaviest weight ) Metcon Metcon (Time) 5 RFT 10 min cap 9 lateral burpees over the bar 9 push press (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 Power snatches @ 70-75% ) Weightlifting Bench Press (5 sets x 5 reps @ 70% across ) Metcon Metcon (Time) 3 rounds 20 barbell good mornings 20 bent over row with bar 20 Russian KBS nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 2k row/90 calorie bike 75 Squat clean thrusters (135/95) 50 Bar MU (75 C2B/pull ups/ring rows) 75 power cleans (135/95) 2k row/90 calorie bike nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 @ 73% 3 @ 75% 2 @ 78% 2 @ 80% x 2 sets (only for last set) ) Metcon Metcon (AMRAP – Rounds and Reps) 2 mins on/1 min rest X 5 sets 12 v ups 9 hang power snatch (75/55) 6 BFB *pick up where you left off. Count total rounds and reps nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 73% 2 reps @ 80% 2 reps @ 83% 2 reps @ 85% 2 reps @ 88% 2 reps @ 90%) Metcon Metcon (Time) For time 100 DU (150 SU) 100 Wall ball shots (20/14) 100 Box step ups (no weight) (24/20) nutrition challenge Metcon (AMRAP – Reps)Read more