CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds 1 round of DT (95/65) 17 WBSRead more

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch + 1 OHS (@ 65-70%) 10 minute EMOM Metcon Metcon (AMRAP – Reps) 15 min alt EMOM (:30 seconds on/:30 seconds off) DU DB snatch (50/35) BurpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Reps) 10 min AMRAP 2-4-6-8-10 etc… Hang squat clean thrusters (75/55) T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 min EMOM ) 2 touch and go snatches from the floor. *start @ 55-60% and build. Weightlifting Strict press (4×4 @ 70-75% of 1RM strict press. ) Weightlifting Muscle Snatch (4×4 @ 45-50% of 1RM snatch. Supposed to be light. ) *work on technique and fast turn over Metcon Metcon (Time) 2 rounds :30 Second hollow body hold 30 Alt leg v-ups :30 Second arch body hold 25 Banded good mornings :30 Second wall-sit 20 Russian KBS :30 Second plank 15 HRPURead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 40 DB snatch (50/35) 40 HSPU 40 cal Row or bike 3 rounds 40 OH DB single arm lunge (50/35) 20 BMU (2:1)Read more