CrossFit OwnIt – CrossFit Weightlifting Low hang snatch (14 Minute EMOM) 1 Low hang snatch. Build in weight. Start @ 60% Weightlifting Strict press (5×3 ) 3 seconds on the way up, 3 second decent on the way down. *light loading Metcon Metcon (Time) 2 rounds 1 Minute plank 10 Bent over row w/ barbell 20 Hollow body rocks :30 Second HS hold 10 Db renegade rows 10 Yoga push ups w/ 3 second pause @ topRead more

CrossFit OwnIt – CrossFit Metcon CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.To learn more about CHAD click here*Workout will be partner. Split repetitions as needed.Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 2 Power snatches @ 65% Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP 2-4-6-8-10… Alt DB snatch (50/35) BBJO (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (15 Minutes to establish a heavy 3 push jerk ) *From rack Metcon Metcon (AMRAP – Reps) E5MOM x 4 rounds with a partner 400m run Max calories on rower or bike with remaining time. *Both athletes must run together, but can switch on rower or bike how they choose.Read more

CrossFit OwnIt – Hi-C Weightlifting Deadlift (10 min alt emom) 5 DL 3 Wall walks Metcon Metcon (Time) 3 RFT 21 KBS 15 T2B/knee raises 9 Power cleansRead more