CrossFit OwnIt – CrossFit Weightlifting Front rack box step ups 3×10 @ 85% Metcon Metcon (Time) Partner WOD (teams of 2) 18 minute cap 3 RFT 120 DU (2:1) 60 WBS (20/14) 30 Strict pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting 12 Minute EMOM (*Start @ 55% and build to 75-85%.) 1 Squat snatch + 3 OHS Weightlifting Drop Snatch (5×2 @ 55% of 1RM snatch) Metcon Metcon (Time) 2 rounds 5 SOTS press 10 Turkish sit-ups 15 Strict toes to bar/v-ups/med-ball sit ups 20 Russian twistsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (partner WOD) 30 Alt DB snatch (50/35) 15 Burpee box jumps (24/20) 2 rounds 800m run 25 DB box step overs (24/20) (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (10 min EMOM) 3 Touch & Go power cleans @ 70-75% Metcon Metcon (Time) For Time 50 cal row or bike 100 ab mat sit ups 150 DU (2:1) or 2 mins of DURead more

CrossFit OwnIt – CrossFit Weightlifting Bench Press (5×5) *Work up to a heavy set of 5 without pushing to failure. Metcon Metcon (Time) 4 RFT 10 Strict Pull-ups 12 Dead-lifts (225/155) 14 2 DB STO (50/35)Read more