CrossFit OwnIt – CrossFit weightlifting Front Squat (1 rep @ 85% x 8 sets ) Metcon Metcon (AMRAP – Reps) Partner (you go I go rounds) Every 90 seconds x 6 rounds each (12 rounds total) 10 deadlift (185/135) max burpee box jump over (24/20) with step down standard in remaining time of 90 second window *score = total BBJORead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8 sets x 1 rep @ 80%) Metcon Metcon (Time) Rope climb technique work Then 5 rounds NOT for time 200m farmers carry walk (50/35) 2-3 rope climbsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (5 sets x 1 rep @ 110% of clean) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP 20/16 calorie bike or row max power cleans @ 75% *rest 3 minutes x 3 sets *bike/row should take 90 seconds at most *score = power cleans Metcon Metcon (Time) run club at 4:30 pm 20 rounds every 90 seconds 200m runRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60% *focus on technique ) Metcon Metcon (Time) 3 rounds for time 30 V-ups 45 WBS (20/14)Read more

CrossFit OwnIt – CrossFit weightlifting Back Squat (1 rep @ 85% x 8 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 15 air squats 20 DU 10 push ups 20 DU 5 pull ups 20 DU *or 20 drag rope single undersRead more