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

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×3 @ 90%) Metcon Metcon (Time) For Time 30 cal row/30 cal bike (coaches choice) 60 thrusters (75/55) 90 DU (3:1)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Accumulate 10 reps @ 85-90%) Metcon Metcon (AMRAP – Reps) 16 min alt EMOM 0- 6-12 T2B 1- 6 Hang power cleans (155/105) *Hold onto a number that can remain unbroken for the T2B. Hang power clean not to exceed 60% of hang clean 1RMRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (3×4 @ 85%) Metcon Metcon (Time) 2 RFT 800 m run 40 DB alt box step ups (1 DB- 50/35) (24/20)Read more