CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 65-70%) Metcon Metcon (AMRAP – Reps) 3 rounds (teams of 2) 30 seconds partner 1/ 30 seconds partner 2 2 mins WBS (20/14) 2 mins Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×6 @ 65-70%) Metcon Metcon (Time) For time 400m run 3 rounds of DT @ 155/105 400m run *DT = 12 Dead-lift 9 Hang power clean 6 Shoulder to overheadRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM ) 3 snatches @ 65-70% Metcon Metcon (Time) For time 25/20 Cal bike or row 50 T2B 100 DU (2:1)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 18 Cal bike 15 Burpee box jump over 12 DLRead more

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (2 reps x 6 sets @ 65-70% of 1 RM snatch) Weightlifting RDL (5×5 @ 100% of 1 RM snatch) Metcon Metcon (Time) 2 rounds 2 Wall walks + :20 second handstand hold on wall (or :45 second handstand hold on wall, or 1 min plank) 25 Banded good mornings 20 V-ups 15 Strict press w/ barbell or barbell + weight (no heavier than 75/55)Read more