CrossFit OwnIt – Hi-C Metcon Metcon (Time) 50-40-30-20-10 Empty barbell thrusters Ab mat sit-ups DURead more

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds for 10 rounds (*Start @ 60% and build to a heavy for the day) 1 Squat clean + 2 Front squats + 1 Push jerk Weightlifting Bench Press (5×4 @ 75% of 1 RM. ) *If you don’t know 1RM, build to a heavy 4 for the day. Metcon Metcon (Time) 2 rounds :20 Second hollow body rocks 10 Split position strict press 15 Russian KBS (heavy) 5 Strict knee raises + 5 strict leg lifts + 5 strict TTB 1 Minute plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 30 minute cap 800m run (relay style) (one partner runs 400m at a time) 50 Sit-ups 40 Front squats (115/75) 30 Push jerks 20 Power snatches 30 Push jerks 40 Front squats 50 Sit-ups 800m run (relay style) (each partner runs 400m at a time)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch Grip Deadlift (3-3-3-3-3) *Work up to 110% of 1RM snatch Metcon Metcon (Time) For time 18-14-10-6-4 Front rack lunges (95/65) Lateral burpees over the bar *Sprint focusRead more

CrossFit OwnIt – CrossFit Weightlifting Paused Front Squat (3×6 @ 75%) *2 second pause @ bottom of squat each rep Metcon Metcon (Time) 8 RFT 8 Alt DB snatch (50/35) 8 WBS (20/14) 24 DU (2:1)Read more