CrossFit OwnIt – CrossFit weightlifting Clean Pull (3 sets x 3 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap @ sustainable pace 14/12 calories on row or bike 16 alt box step ups (20 inches) 18 hang DB snatch (9 right/9 left) (not alternating) (35/25) *use a...Read More

CrossFit OwnIt – CrossFit weightlifting Push Press (Establish a 2RM) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 200m run 15 T2B max front squats (155/105)Read More

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CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 78% 2 reps @ 83% 1 rep @ 88% 3 reps @ 78% 2 reps @ 83% 1 rep @ 88% 1 rep @ 90% ) Metcon Metcon (Time) 4 RFT 10 power cleans (135/95) 15 lateral burpees over the bar 50 DURead More

CrossFit OwnIt – CrossFit weightlifting Hang Power Clean (12 minute EMOM 2 hang power cleans + 1 jerk at 70-75% ) weightlifting Bench Press (5 sets x 5 reps @ 65-70% ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 barbell bent over row 20 HRPURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 4 rounds 40 back rack lunges (115/75) 30 calorie bike or row 20 clean and jerks (115/75)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 reps @ 70% 4 reps @ 73% 3 reps @ 75% 3 reps @ 80% 2 reps @ 83% 2 reps @ 85%) Metcon Metcon (AMRAP – Reps) 3 minutes on/2 minutes off x 4 rounds 21 unbroken WBS (20/14) 15 box jump overs max C2B pull-ups...Read More

CrossFit OwnIt – CrossFit weightlifting Push Jerk (3 reps @ 73% 3 reps @ 75% 3 reps @ 78% 3 reps @ 80% x 2 sets (only 80% x 2 sets) Metcon Metcon (AMRAP – Reps) @ recovery pace 20 minute alt EMOM 13/11 calorie bike 14 single DB box step ups (50/35) (20 inches)...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch grip RDL (4 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 RFT 400m run 21 T2B 21 KBS (53/35) Metcon Metcon (Time) Run club at 4:30pm For time 1 mile run Rest 3 minutes 800m run Rest 2 minutes 500m run Rest 1 minute...Read More

CrossFit OwnIt – CrossFit weightlifting Low hang power clean (5 reps @ 60% 4 reps @ 65% 3 reps @ 70% x 2 sets (all of it as a wave) Metcon Metcon (AMRAP – Reps) 7 minute AMRAP max squat cleans @ 60%Read More