CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 Minute EMOM) 2 power snatches *Start @ 55% and build Weightlifting Bench Press (3×8 @ 65%) Metcon Metcon (Time) 3 rounds :45 Second plank 20 DB Alt renegade rows 30 Russian twists 40 Air squatsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner wod 24 minute amrap 100 DU 60 cal row or bike 50 box jump overs (24/20) 40 KB DL (53/35) (2 KB’s) 30 c2b 20 thrusters (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (10 Minute EMOM) 3 Lateral burpees over the bar + 1 Squat clean *Start @ 60% and build Metcon Metcon (Time) 3 RFT 30 OH DB lunges (50/35) (15 each arm) 15 STO (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ 65%) Metcon Metcon (AMRAP – Reps) 14 Minute partner AMRAP *You go I go 4-8-12-16-20-24… DB box step overs (24/20) (50/35) Calorie row or bike Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 30 DU (or 20 seconds of work) + 1 Power snatch *Build to a heavy without pushing to failure. Metcon Metcon (Time) 5 RFT 12 Alternating DB snatch (50/35) 12 T2BRead more