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

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (Technical focus) Establish a heavy split jerk with a three second pause in the dip. Focus on speed and footwork. Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP Teams of 2 40 Calorie row or bike 30 Pull-ups 20 Single DB box step overs (50/35) (24/20)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 28 min alt emom 5 back squats off rack 11/9 cal bike or row 100 m run 12 empty bb thrustersRead more