CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 minute emom) 2 power snatches @ 70% of 1RM power snatch Weightlifting Snatch grip lift off (4×4 @ 100% of snatch) Metcon Metcon (Time) 3 rounds 10 Turkish sit ups w/ bar 20 Good mornings w/ bar 30 Alt DB bicep curls :45 KB front rack holdRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 22 minute AMRAP 20 SHSPU 30 Lateral burpees over the bar 40 Calorie row/bike *While partner rows/bikes, other partner will hold a handstand hold or plankRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (6 sets all at 60%) 1 Snatch pull + 1 Snatch *Focus on bar path and consistency in positions Metcon Metcon (Time) 10 Rounds for time 10 WBS (20/14) 10 Alt DB C&J (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×6 @ 65%) Metcon Metcon (AMRAP – Reps) 20 min alt emom 12/10 cal row 5-12 pull ups 12/10 cal bike 3-5 devils press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 ) 8 second OHS for positional awareness @ 35% of max snatch. Do not exceed this weight. Metcon Metcon (Time) For Time 400 m run 21 thruster (95/65) 400 m run 15 thruster (115/75) 400 m run 9 thruster (135/95)Read more