CrossFit OwnIt – CrossFit Weightlifting Back Squat (2 sets of 5 reps @ 75% 3 sets of 3 reps @ 80%) Metcon Metcon (AMRAP – Reps) 3 minute window 400 m run Max c and J (135/95) *rest 2 x 4 nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (2 reps @ 70% 1 rep @ 75% 1 rep @ 80% x 4 sets *80% for 4 sets only ) Metcon Metcon (Time) 9 RFT 9 Wall balls (20/14) 7 Burpees 5 Strict pull ups or ring rows nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk (2 Power cleans + 1 push jerk @ 70-75% across ) 12 min EMOM Weightlifting Bench Press (6×6 @ challenging/moderate weight across ) Metcon Metcon (Time) 3 rounds 10 split position strict press 20 med ball sit ups 30 hollow body rocks 10 bicep curl...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner 20 minute AMRAP 50 HPC (95/65) 30 deadlifts (95/65) 50 burpee pull ups 30 deadlifts (95/65) 50 STO (95/65) 30 deadlifts (95/65) Max thrusters in remainder of time nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8 sets x 1 rep All sets between 73-78%) Metcon Metcon (Time) 4 RFT 9 high box jumps (30/24) 15 calorie row or bike 20 Alt DB snatch (50/35) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 4 reps @ 70% across ) Metcon Metcon (AMRAP – Rounds and Reps) 9 minuteAMRAP 5 squat cleans (135/95) 10 V ups nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 4 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T-push-ups (scale: knees or bands) 25 sec Ring support (scale: band, scale up: rings...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 4 reps @ 70% across ) Metcon Metcon (Time) 2RFT 800 m run 18 T2B 24 DB clean and J (50/35) (12 each arm) 18 C2B nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (8 sets x 1 rep @ 75% across) Metcon Metcon (AMRAP – Reps) 4 minute AMRAP 25 burpees (scale to 2 mins of burpees at most ) Max WBS remaining time (20/14) (Rest 1 min x 3) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Snatch (10 Minute EMOM 2 Hang power snatches @ 70% across) Weightlifting Behind the neck snatch grip push press (4×4 @ 70% of snatch) Metcon Metcon (Time) 3 rounds 15 barbell bicep curl 15 barbell good mornings 15 barbell bent over row nutrition challenge Metcon (AMRAP – Reps)Read More