CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 30 Cal row or bike 20 Lateral burpees 10 Hang power snatch (155/110) or 70% 3 rounds 40 DU each at same time 30 Hang DB c and J (50/35) 20 BMU/C2B/Pull-ups/ring rowsRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×3 @ 85%) Metcon Metcon (AMRAP – Reps) 9 Minute AMRAP 90 OH DB lunge (50/35) *Athlete must alternate arms every 10 lunges. (Not to exceed 6 minutes of work) Max effort cal row, ski, or bike with remainder of time. *Coach will choose machine.Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 Minute EMOM) 1 Snatch *Build up to 85% but do not go for new 1RM Metcon Metcon (Time) 2 RFT 30 Alt DB hang snatch (50/35) 10 Single arm alternating devil’s press (50/35) 30 Alt single DB box step ups (24/20) (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting DB bench press (5×10 @ challenging weight) Metcon Metcon (Time) For time 1 round 800m Run 40 Pull-ups 1 round 800m Run 40 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean and Jerk (12 minute EMOM) 1 Squat clean and jerk *Build to 85% and do not go for 1RM Metcon Metcon (AMRAP – Reps) 12 min alt partner emom Partner 1: 1 min max cals Partner 2: 1 min max burpees to target *switch every minute. Score is total cals + total burpeesRead more