CrossFit OwnIt – CrossFit Weightlifting Snatch (6×2 @ 65%) Weightlifting Snatch Pull (3×10 @ @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Hang squat cleans (95/65) 9 Lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting 1 power snatch + 1 low hang snatch + OHS 3 @ 70% 2 @ 75% 1 @ 80% x 4 sets Weightlifting Snatch Balance (5×3 @ 70%) Metcon Metcon (No Measure) 2 rounds of: 300m farmers carry 25 weighted sit-ups 25 Good mornings with empty barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 32 Over head single arm DB lunge (50/35) 300 DU (2:1) 32 Over head single arm DB lunge 800m run 32 Over head single arm DB lunge 100 Burpees 32 Over head single arm DB lunge (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 75% 2×2@ 80% Weightlifting Clean Pull (5×4 @ 85%) Metcon Metcon (Time) Metcon #1 (partner WOD) @ min 0: 50 Cal on bike row or ski erg for time (coaches choice) @ min 5: For time 25 Snatches (95/65) 25 OHS (95/65) 25 STO (95/65) 25 Power cleans (95/65) *Score = total timeRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (see below ) 1×8 @ 65 1×8 @ 70 1×6 @ 80 1×6 @ 85 Gymnastics Pull-ups (strict- see below) 1 set @ 60% of ME 2 sets @ 65% of ME Metcon Metcon (Time) E3MOM 9 Mins 15 Thrusters (95/65) 15 BJO (24/20) 15 Pull Ups *record slowest roundRead more