CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM Minute 0-4 2 Snatches @ 70% Minute 4-8 2 Snatches @ 75% Minute 8-12 2 Snatches @ 80%) Weightlifting Bench Press (5×3 Build to a heavy 3 within the 5 sets) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP from when you finish 5 Strict pull ups + 5-10 second hold at top of pull up on last rep ONLY 10 DB bicep curls 15 1 DB tricep extension 20 Alt shoulder tapsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 30 minute time cap 4 rounds 20 Power cleans (95/65) 20 Dead-lifts *4 rounds of power cleans and deadlifts only 300 DU (450 SU) while partner is jumping rope, other partner holds a plank 40-30-20-10 Thrusters (95/65) 20-15-10-5 Pull-upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 Minute Alt EMOM 12/10 Calorie row 10-20 Sit ups 12/10 Calorie bike 10 KBS + 4-7 burpees Rest *45 seconds of work on each machineRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps building *aim to hit higher than two weeks ago) Metcon Metcon (Time) 2 Rounds for time 800m Run 40 Wall-balls (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (15 Minutes to establish a 2RM hang snatch *Can be power or squat ) Metcon Metcon (Time) For time: 75/60 Calorie row or bike (6minute cap for machine) 50 Alternating DB snatch (50/35) 40 Pull-ups Metcon Metcon (Time) Run club at 4:30pm 40 Minute zone 2 runRead more