CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM) 1 Snatch @ 85-90% Metcon Metcon (Time) For time 90 DU 45 T2B 180 DU 90 WBS (20/14)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 4 RFT 36/30 cal row or bike 18 DB STO 9 Devils pressRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 min EMOM) *Start @ 60% and build to a heavy single for the day. Weightlifting Bench Press (4×4 @ 70-75%) Weightlifting Split position strict press (5×4 ) *Weight is supposed to be light. Focus on technique. Go up to 50-60% of 1 RM strict press. Metcon Metcon (Time) 2 rounds 200m Farmers carry 30 Flutter kicks :45 Second wall sit 25 Good mornings w/ barbell :45 Second side plank (right) 20 Russian twists :45 Second side plank (left) 15 Bent over row w/ barbell :45 Second regular plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 4 rounds 12 snatches (135/95) 100 DU (2:1) 20 Strict HSPU 4 rounds 10 Bar MU 30 Cal row or bikeRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 min EMOM) 2 clean and jerk @ 75-80% Metcon Metcon (AMRAP – Reps) 3 rounds 1 min on/ 20 seconds off Cal row 200m run Cal bike LungesRead more