CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 80%) Metcon Metcon (Time) 3RFT 15 DB/KB thrusters (50/35) 15 BBJO (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch 3 @ 55% 3 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% x 3 sets Weightlifting Snatch grip lift off (4×4 @ 90% of 1RM snatch) Weightlifting Strict press (4×5 @ 75% of 1RM) *If you don’t know 1RM, build to a moderate load and do that for all 4 sets. Metcon Metcon (Time) 2 rounds :30 second side plank (left) :30 second side plank (right) :30 second regular plank 20 good mornings w/ barbell :20 second seated OH barbell holdRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Buy in: 40 lateral burpees over the bar 4 rounds of 75 DU 20 HPC (95/65) 20 Front Squats (95/65) 5 rounds of 10 strict HSPU 10 strict pull ups Cash Out: 40 lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting 12 min EMOM 1 Power clean + 1 Push press + 1 Push jerk + 1 Split jerk @ 60% Metcon Metcon (Time) For time Teams of 2 30 devils press (50/35) 8 rounds alt between partners 8 DB DL (50/35) 6 HPC (50/35) 4 STO (50/35) 60 box step overs (50/35)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 7 individually timed rounds E4MOM 200 m run 10 KB FR lunge 10 HPC 10 BurpeesRead more