CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds x 10 sets (*Build to a tough/moderate complex. Start @ 60%) 1 Snatch from power position + 1 snatch from below the knee + 1 snatch from below the knee Weightlifting Snatch grip RDL (5×5 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds 200m OH carry (DB/KB/Plate) 10 Standing behind the neck snatch grip strict press (no heavier than 75/55) 15 Good mornings (no heavier than 75/55) 20 Alt leg v-ups :30 Second hollow holdRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 60 cal row or bike 20 devils press (50/35) 3 rounds 60 WBS (20/14) 20 burpees 10 BMU (2:1 pull up variation)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 3 Touch & Go power snatches @ 75% Metcon Metcon (Time) 5 RFT 200m Run 10 Front squats (135/95) 5 Push jerks (135/95)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 10 rounds at each before moving on of 20 seconds on/10 seconds off Cal Bike T2B Cal Row DU FR KB holdRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 60%) Metcon Metcon (Time) For time 40 Alt DB snatch (50/35) 40 DB FR lunges (50/35) 40 Hang DB clean & jerk (50/35)Read more