CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 83% x 3 sets Weightlifting Pause snatch grip DL (4×4 @ 100% of 1RM snatch. 2 sec pause @ knee.) Weightlifting Snatch Balance (5×3 @ 65%)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 9 Squat cleans (95/65) 15 STO (95/65) 21 Thrusters (95/65) 3 rounds 30 WBS (20/14) 60 DU (3:1) 30 Ring dips Metcon (Time) Partner WOD 3 rounds 9 Squat cleans (95/65) 15 STO (95/65) 21 Thrusters (95/65) 3 rounds 30 WBS (20/14) 60 DU (3:1) 30 Ring dipsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6 @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min partner AMRAP 22 DB snatch (50/35) 16 Pull-ups 10 Burpee box jump over (24/20)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3x400m run E3MOM 80% max effort Stay consistent Metcon Metcon (Time) For time 30/20 Cal row or Cal bike (coaches choice) 40 Barbell OH lunge (75/55) 50 HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×6 @ 60%) Metcon Metcon (Time) 5RFT 50 DU (2:1) 15 T2BRead more