CrossFit OwnIt – CrossFit Weightlifting Strict press (3×3 @ 90%) Metcon Metcon (Time) For time 80 Bar Facing Burpees 1 mile run (2k row for injured athletes that cannot run) *Let’s see who shows up for this oneRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) 3RFT 20 T2B 30 WBS (20/14) 90 DURead more

CrossFit OwnIt – CrossFit Weightlifting Snatch 2 @ 75% 2 @ 80% 1 @ 85% x 4 sets Weightlifting Snatch Pull (4×3 @ 100% of 1RM Snatch) Metcon Metcon (Time) 2 RNFT 25 sit-ups w/ medball 30 second hollow hold 40 second plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 RFT 400m run 30 Ring dips 20 Devil press (50/35) 10 Bar MU *Scale to 20 C2B or pull- up variationRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 18 min to establish heavy complex: 1 Push press + 1 Push jerk + 1 Split jerk Metcon Metcon (Weight) Every 30 seconds for 10 min 1 Power Clean and jerk @ 70-75% of 1RMRead more