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

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 1 Clean and Jerk @ 80-85% Metcon Metcon (AMRAP – Reps) 2 rounds 90 Seconds of work/30 seconds of rest Cal bike Burpees to target Cal row Pistols/single leg deck squats/deck squats/or air squatsRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 6 individually timed rounds 300m run 12 T2B 6 DLRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×5 @ 80-85%) Metcon Metcon (Time) 4 individually timed rounds (E5MOM) AFAP (progressive efforts) 400 m run 15/12 cal bike or rowRead more