CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×10 @ 70%) Metcon Metcon (Time) 5 individually timed rounds (E5MOM) 400m Run 10 BBJO (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Power snatch + Hang power snatch + OHS (*Start @ 60% of 1RM power snatch and go up by feel) 14 Minute EMOM Weightlifting Snatch Balance (5×2 @ 70% ) Metcon Metcon (Time) 2 Rounds 10 Dead-bugs 10 Single leg crossbody ttb (5 per leg) 20 Russian twists w/ plate 20 Stir the pots (10 per direction) 30 Barbell good morningsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Buy in: 50 FR barbell lunge (115/75) 3 rounds 20 Burpee box jump overs (24/20) 30 Power cleans (115/75) 20 Bar MU/ C2B/pull-ups/ring rows) Cash out: 50 FR barbell lunge (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (16 Minute alt EMOM) 3 Power snatches @ 65-70% 11/9 Calorie row or bike *Scale to 40 seconds of moderate pace on machine Metcon Metcon (Time) 4 Individually timed rounds every 5 minutes (E5MOM) 12 DB box step overs (50/35) (24/20) 400m RunRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Build to a heavy single for the day) *Focus on vertical dip and drive and strong lockout. Speed over load focus. Metcon Metcon (AMRAP – Rounds and Reps) Team of 2: 16 Minute AMRAP 10 T2B 10 DB Thrusters (50/35)Read more