CrossFit OwnIt – CrossFit Weightlifting Snatch (18 Minutes to complete) 3 reps @ 60% 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 2 reps @ 80% 1 rep @ 85% x 2 sets Weightlifting Bench Press (5×5. Build to heavy 5 for the day. ) Metcon Metcon (Time) 2 rounds 20 Banded good mornings :30 Second hanging L-sit :20 Second hollow body rocks 10 Strict toes to bar/leg lifts 10 Bent over row with barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 3 rounds 300m run 30 Thrusters (95/65) 20 Alt DB snatch (50/35) 3 rounds 20 Front rack lunge (95/65) 20 HRPU 20 C2B/pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 85%) Metcon Metcon (Time) 3 RFT 7 Devil’s press (50/35) 14 2-DB box step overs (24/20) (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 4 Box jumps + 1 Power snatch *Start @ 65% and build by feel. Metcon Metcon (Time) 5 Individually timed rounds every 4 minutes 200m Run 15 KBS (53/35) 9 BurpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (6×3) *Build to a heavy 3 for the day within 6 sets Metcon Metcon (Time) For time (team of 2) 40 Pull-ups 60 WBS (20/14) 120 Calorie row or bike 60 WBS 40 Pull-upsRead more