CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 2 min AMRAP x 5 1 min rest between AMRAPS 30 DU 20 DB snatch (50/35) 10 WBS (20/14) *record total reps Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 empty barbell RDLS 10 cal on bike or rowerRead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 65%) Weightlifting Push Press (4×5 @ 70%) Metcon Metcon (AMRAP – Reps) 7 min AMRAP 4-8-12-16-20..etc OH barbell lunge 95/65) HSPU *scale: HSPU off of box, or HRPURead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 2×5 @ 60% 2×5 @ 65% Metcon Metcon (Time) Metcon: 7 RFT 15 KBS (53/35) 10 T2B 5 high box jumps (30/24)Read more

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