CrossFit OwnIt – CrossFit Metcon Weightlifting Hang power clean & jerk (1 Hang power clean & jerk) 14 Minute EMOM*Start @ 60% and build. Weightlifting Deadlift (4×5 @ 110% of 1 RM clean.) *Don’t go past 110% of max clean!! Metcon Metcon (Time) 2 Rounds :45 Second KB FR hold 10 Strict toes-to-bar 15 V-ups 20 Hollow body rocksRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 3 rounds 20 OHS (95/65) 20 T2B 2 rounds 400m run 20 Hang power snatches (95/65) 20 Double DB squats (50/35)Read more

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 30 min alt emom 40/20 Alternate between the following movements Burpees to target Cal Bike KBS Cal Row Air SquatsRead more

CrossFit OwnIt – Hi-C Weightlifting Front Squat (10 Minute alt EMOM) 6 Front squats 12 KBS Metcon Metcon (Time) 6 RFT 50 DU (2:1) 12 Single arm DB thruster (8 each arm)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (Establish a heavy 3 NOT touch & go) Metcon Metcon (Time) For time 40 Cal row or bike 30 DL (155/105) 20 HPC (155/105) 10 Bar MU (2:1 pull-up variation)Read more