CrossFit OwnIt – CrossFit Weightlifting Snatch (12 min EMOM) Min 0-4 1 Snatch @ 70-75% Min 4-8 1 Snatch @ 75-85% Min 8-12 1 Snatch @ 85-95% *Work up to a heavy single but do not exceed 95% Metcon Metcon (Time) For time 80 DU (2:1) 40 Single DB/KB box step ups (50/35) 80 DU (2:1) 40 HSPURead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) For time 1000m run (1 loop) 25 Thrusters 95/65) 600m run 20 Thrusters 200m run 15 ThrustersRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (12 min EMOM) 2 touch and go squat cleans from the floor. *start @ 55-60% and build by feel. Weightlifting Clean grip RDL (4×4 @ 90% of 1RM clean) Weightlifting Bench Press (4×3 @ 80% of 1RM bench press) Metcon Metcon (Time) 2 rounds 200m waiters walk 10 Ring rows w/ 2 sec hold @ top 15 Sumo stance good mornings w/ barbell 20 Hollow body rocksRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 5 rounds 30 WBS (20/14) 30 power snatches (75/55) 27-21-15-9 Lateral burpees over the bar Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting 1 Squat clean + 1 Push jerk + 1 Split jerk (@ 65-70%) 10 min EMOM Metcon Metcon (AMRAP – Reps) 5 rounds @ each station before moving to the next (20 seconds of work/10 seconds of rest) Cal bike HPC (115/75) Cal row Shuttle sprintsRead more