CrossFit OwnIt – Hi-C Weightlifting 10 Minute alt EMOM 9 RDL 9 2-DB seated shoulder press Metcon Metcon (Time) 2 RFT 800m run 16 Devils pressRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 Minute EMOM) 1 Squat clean and jerk *start @ 60% and build to no more than 90% Weightlifting Paused Front Squat (Build to a heavy double for the day) 3 Second pause @ bottom of squat. Metcon Metcon (Time) 2 rounds :30 Second hanging L sit hold (or hanging tuck hold) :20 Second hollow body rocks 30 Alt leg v-ups :30 Second side plank (each side) 10 Man makers w/ DB’sRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 24 minute amrap 60 cal row or bike 50 Lateral burpees over the bar 40 Alt DB snatch (50/35) 30 OH DB lunge (50/35) 20 Bar MU/C2B/pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Build to a heavy 2) Metcon Metcon (Time) 4 RFT 300m Run 15 Hang squat cleans (75/55) 12 STO (75/55) *Goal is to pick a weight athlete can hold unbroken.Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 4 Box jumps + 2 Power snatches @ 65-70% Metcon Metcon (AMRAP – Reps) In teams of 2: Every 4 minutes x 5 rounds 20 Burpees to a bumper Remaining time max calories on bike or rowerRead more