CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 1k row/60 calorie bike 100 Push ups 75 Alt DB snatch (50/35) 50 Bar MU (c2b/pull-ups) 30 Devils press (50/35) 20 Power cleans (185/125)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill week 5) With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 5, Part 2: Repeat STE with empty barbell or PVC then, 3×5 reps Snatch balance *use PVC or light weight, can add weight slowly each set IF speed and lockout are good Metcon Metcon (Time) 4RFT 400 m run 20 WBS (20/14) 5 power snatch (155/105) or 70%Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Reps) Partner WOD E4MOM x 5 (20 total minutes) Buy in 16 2 DB box step overs (50/35) (24/20) Max cals on rower or bike with remaining time *score is total cals. Partners must work same amount of time.Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8×1 @ 88%) Metcon Metcon (Time) 4RFT 15 DL (155/105) 60 DU 5 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 75% (2 second pause @ bottom) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Hang power snatch (75/55) 10 Lateral burpees over the bar 10 Toes to barRead more