CrossFit OwnIt – CrossFit Weightlifting Power Clean (For 8 minutes, every :30 seconds perform 1 power clean at 75% ) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM (use as recovery) 12/10 calorie row 15 WBS (20/14) 12/10 calorie bike 30 single under crossovers/30 DU/50 single under Metcon Metcon (Time) Run club at 4:30pm...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3 reps @ 68% 3 reps @ 70% x 2 sets) Metcon Metcon (Time) For time 40 box jump overs (24/20) 20 snatches (95/65) 30 box jump overs 15 snatches (135/95) 20 box jump overs 10 snatches (175/125) *60-70-80%Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3 reps @ 68% 3 reps @ 70% x 2 sets) Metcon Metcon (Time) For time 40 box jump overs (24/20) 20 snatches (95/65) 30 box jump overs 15 snatches (135/95) 20 box jump overs 10 snatches (175/125) *60-70-80% Metcon Metcon (Time) Run club at 4:30pm 400 warm...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3 reps @ 68% 3 reps @ 70% x 2 sets) Metcon Metcon (Time) For time 40 box jump overs (24/20) 20 snatches (95/65) 30 box jump overs 15 snatches (135/95) 20 box jump overs 10 snatches (175/125) *60-70-80% Metcon Metcon (Time) Run club at 4:30pm 400 warm...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 7 reps @ 70% ) Metcon Metcon (Time) 4 rounds for time 400m run 8 devils press (50/35) 4 rope climbs (8 lay to stand) *scale to 2 rope climbs or 1 minute of rope climbs per round)Read More

CrossFit OwnIt – CrossFit WeightliftingRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM 1 power clean @ 80-85%) Weightlifting Push Jerk (3 reps @ 70% 3 reps @ 73% 3 reps @ 75% 2 reps @ 80% x 2 sets ) Metcon Metcon (Time) 3 rounds 30 flutter kicks 20 Russian twists 10 med ball knee raisesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 1 round 300m run (together) 20 deadlifts (115/75) 20 hang power cleans 50 toes to bar 1 round 300m run 20 devils press (50/35) 20 hang power cleans (115/75) 50 C2B 1 round 300m run 20 DB burpee deadlifts (50/35) 20 hang power cleans (115/75)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to a 10RM *warm up in 3s and 4s until it feels hard. Only take 1-2 attempts. Aim for 65-75% ) Metcon Metcon (Time) For time 50 calorie row or bike 50 box jump overs (24/20) 50 wall balls (20/14) 50 shoulder to overhead (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 30 minute Alt EMOM 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 25 ft handstand walk or 3 wall walksRead More