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

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Min 0-15 15 min AMRAP 40 Air squats 300m run 20 T2B 10 BBJO (24/20) Metcon Metcon (Weight) Rest 5 mins Min 20-30 Establish heavy jerk from rack (may be push jerk or split jerk)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×2 ) 10 second pause on first rep. Build to a heavy set of 2 Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 18 WBS (20/14) 36 DU (2:1) 18 Hang DB C&J (50/35) (9 each arm)Read more