CrossFit OwnIt – CrossFit Weightlifting Snatch (17 Minutes to establish a heavy technical complex ) 1 Snatch + 2 Hang snatch Metcon Metcon (Time) 5 Individually timed rounds every 5 minutes (E5MOM) 200m Run 18 2- DB FR lunge (50/35) 6 Devil’s press (50/35) *Athlete should have at least 2 minutes restRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 Minute alt EMOM 14 Db snatch 7-10 Box jumps Metcon Metcon (Time) 5 Individually timed rounds every 5 minutes (E5MOM) 200m Run 18 2- DB FR lunge 6 Devil’s press *Athlete should have at least 2 minutes restRead more

CrossFit OwnIt – Hi-C Weightlifting Deadlift (3×10) Metcon Metcon (Time) 5 RFT (17 min cap) 9 Thrusters 12 Lateral burpees over the bar 15 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds x 10 rounds (Build to a heavy complex for the day) 1 DL + 1 Clean + hang clean + 1 jerk Weightlifting Bench Press (5×3 @ 65%. Or build to heavy 3 for the day) Metcon Metcon (Time) 2 Rounds 1 Minute of high to low plank rotations 20 Banded good mornings 30 Flutter kicks in hollow hold 10 Bent over row (#55-#75 only)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Days of Christmas WOD (partner workout) 32 min AMRAP 1 devils press (50/35) 2 HSPU 3 Power snatch (95/65) 4 T2B 5 Thrusters 6 C2B pull ups 7 hang squat cleans 8 lateral burpees over bar 9 Db snatch 10 FR Bb lunge 11 STO 12 BMU Remaining time in AMRAP 12 BMU 24 cal bike/row 21 burpeesRead more