CrossFit OwnIt – Hi-C Weightlifting Hang Power Snatch (10 Minute alt EMOM) 50 DU 4 Hang pwoer snatches Metcon Metcon (Time) 5 RFT 6 BBJO 12 T2B 18 DB snatchRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (14 Minute EMOM) 1 Squat clean. *Start @ 60% and build. Weightlifting Split Jerk (6×1 ) *Start light and build to a heavy single based off of feel Metcon Metcon (Time) 3 rounds :45 Second OH DB hold 30 Alt leg v-ups 20 Hollow body rocks 10 DB push upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 100 DU (2:1) 30 Thrusters (95/65) 20 Lateral burpees over the bar 3 rounds 20 Front rack lunges (95/65) 20 Toes to bar 20 DB STO (50/35) (5 each arm each partner)Read more

CrossFit OwnIt – CrossFit Weightlifting Establish a complex of 3 Push press + 6 Push jerks*Do not push to failure. Focus on good bar path and strong lockout Metcon Metcon (Time) Teams of 2 4 RFT 30 Calorie row or bike 20 Pull-ups 10 Devil’s press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×15 @ 65%) Metcon Metcon (Time) 2 Individually timed rounds on the 8th minute 400m run 45 WBS (20/14)Read more