CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Days of Christmas 1 Devil press 2 HSPU 3 Power snatch (95/65) 4 T2B 5 Thrusters (95/65) 6 C2B pull-ups 7 Hang power cleans (95/65) 8 Burpees 9 KBS (53/35) 10 FR lunges (95/65) 11 Goblet squats (53/35) 12 Bar or ring MU *2:1 C2B or pull-up variation for MU.Read more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×7 @ 80%) Metcon Metcon (Time) 10-1 BJO (24/20) Power Clean (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (16 min EMOM) 1 snatch from the floor. Start @ 60% and build. Weightlifting Snatch Balance (5×2 @ 65-70% of 1RM snatch ) Metcon Metcon (Time) 2-3 rounds 200m waiters walk 15 good mornings with barbell :15 second arch body holdRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 3 rounds 21 WBS (20/14) 14 HSPU 7 DL (315/205) 21-15-9 Hang power snatch (95/65) C2B pull ups 8 rounds 25 DU (2:1) 10 burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch 3×3 @ 70% 2×2 @ 80% 3×1 @ 85% Metcon Metcon (AMRAP – Reps) 15 min alt emom (40/20) Assault bike Shuttle sprints Row push Ups Air squatsRead more