CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 4 Lateral burpees over the bar + 1 power clean @ 70% across Metcon Metcon (Time) 3RFT 400 m run 15 burpees *burpees must be completed to rig as targetRead more

CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (12 Minute EMOM) 1 Hang squat snatch *start@ 60% and build. Weightlifting Bench Press (5-4-3-2-1) *Build to a heavy single for the day Metcon Metcon (Time) 2 Rounds :45 Second wall sit 10 Banded face pulls 20 Turkish sit ups w/med ball 30 Good mornings with bandRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 rounds 20 Toes to bar 30 calorie row or bike 10 power cleans (155/105) 3 rounds 20 Box jumps (24/20) 30 Alt DB C&J (50/35) 10 Bar MU (2:1 pull up variation)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish 1RM) 7 @ 50 % 5 @ 60% 3 @ 70% 2 @ 80% 1 @ 85% 1-1-1 Metcon Metcon (Time) 5RFT 15 empty BB thrusters 10 lateral burpees *if athlete drops bb. Athlete must complete an additional 50 burpees at the end of wodRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 For time 150 Cal row or bike 150 Alternating DB snatch (50/35) 150 Cal row or bike *Use remaining time to stretch and roll outRead more