CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 75% 2 @ 80% 2 @ 83% 1 @ 85% 1 @ 88% x 3 sets Metcon Snatch Pull (5×3 @ 110% of 1RM snatch) Weightlifting Muscle Snatch (5×5 @ light/moderate weight)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 4 rounds 20 STO (155/105) 300m run 4 rounds 75 DU (2:1) 50 Air squats 25 HRPURead more

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Hang squat clean (5 sets @ 70% of max clean) Metcon Metcon (Time) 50 Thrusters for time (95/65) Top of every minute complete 4 lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 ) 5-10 lb heavier from last wek-day 2 Metcon Metcon (AMRAP – Reps) 5 min AMRAP 2-4-6-8…etc Power Snatch (135/95) Box Jumps (24/20) C2B Pull Ups rest 3 mins 5 min AMRAP pick up where you left off and continue….Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (see below ) 1×10 @ 60% 1×8 @ 65% 1×6 @ 70% 1×6 @ 75% 1×6 @ 80% Metcon Metcon (Time) 4RFT 24 alt single arm DB Hang C and J (50/35) 24 WBS (20/14)Read more