CrossFit OwnIt – Hi-C Weightlifting Alt EMOM for 15 min Min 1: 4 Strict press Min 2: 6 Push press Min 3: 8 Push jerks Metcon Metcon (Time) For time 20 Clean and jerk 200 DU (2:1) 20 Clean and jerkRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 30 min amrap 400 m run 30 DB snatch (50/35) 20 HSPU/30 HRPU 30 single DB box step Ups (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (E2MOM for 14 minutes) 3 reps @ 70-75% Metcon Metcon (Time) 3 RFT 18 Thrusters (95/65) 18 Lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch 20 minutes to complete: (snatch waves) 3 Snatches @ 60% 2 Snatches @ 70% 3 Snatches @ 65% 2 Snatches @ 75% 3 Snatches @ 70% 2 Snatches @ 80% Weightlifting Bench Press (6×3 @ 65-70% of 1RM ) Metcon Metcon (Time) 2 rounds 200m Farmers carry 30 Alt leg V-ups 20 Hollow body rocks 10 Banded face pulls 5 SOTS press (snatch grip)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 20 SHSPU 30 Toes to bar 40 Cal row or bike 3 rounds 30 Lateral burpees over the bar 15 OHS (115/75) 30 Pistols (or 50 air squats)Read more