CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a 2RM without pushing to failure ) Metcon Metcon (Time) 9RFT 7 WBS (20/14) 3 hang squat clean thruster (95/65) 5 lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (As heavy as possible 5 sets x 5 reps across ) Metcon Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP 50 DU 10 C2B Rest 2 minutes 5 minute AMRAP 10 T2B 12 BJO step down standard (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch pull + 1 Power position squat snatch (Aim to have all sets anywhere between 60-70% of 1RM snatch ) 12 Minute EMOM Weightlifting Snatch Grip Deadlift (5×5 @ 100% of snatch ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Behind the neck snatch grip barbell strict press 20 Hand release push ups 30 Russian twists w/ plate or med ballRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod For time 1 round of 21 synchro burpees 50 calorie row or bike 15 synchro burpees 50 calorie row or bike 9 sychnro burpees 50 calorie row or bike 1 round of 9-15-21-15-9 Power cleans (115/75) Front squats (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting Push Press (3 reps @ 73% 3 reps @ 75% 3 reps @ 78% 3 reps @ 80% x 2 sets *80% for 2 sets only. ) Metcon Metcon (Time) 7 RFT (20 min time cap) 10 alt DB Snatch (50/35) 10 alt DB FR lunge (50/35) 200 m runRead more