CrossFit OwnIt – CrossFit Weightlifting Strict press (3-3-3-3-3) Build to a heavy 3 for the day Metcon Metcon (Time) 2RFT 100 DU 30 T2B 20 STO (135/95)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Min 0-10 800m run + AMRAP WBS (20/14) *Score = WBS reps Min 10-15 rest Metcon Metcon (Weight) Min 15-25 Establish 1RM snatch *Score = LBS Min 25-30 Rest Metcon Metcon (Time) Min 30 800m run (attempt to match or beat first 800m run) *Score = timeRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 18 min amrap 3-6-9-12-15….. DB thrusters (50/35) Burpees Pull UpsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 1 power snatch every minute on the minute for 15 mins. Start @ 60% and build from there. Weightlifting Snatch Grip Deadlift (5×4 @ 100% of 1RM snatch. ) Metcon Metcon (Time) 2 RNFT 300m farmers carry 20 second arch body hold 30 v-ups or tuck crunches or sit upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 100 DU (2:1) 40 WBS (20/14) 30 Power snatch (75/55) 4 rounds 28 HSPU 14 Squat cleans (165/115) 3 rounds 20 Burpees 20 Push jerk (75/55) 20 C2BRead more