CrossFit OwnIt – CrossFit weightlifting Front Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 16 hang DB snatch (8/8) (not alternating) (50/35) 12 burpees over DB 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting 3 position clean (10 Rounds for reps) Every 1:15 x 10 rounds 1 clean from the floor +1 clean from low hang + 1 clean from high hang @ 70% of clean weightlifting Strict press (5 sets x 3 reps @ heavy 3 from 4/21 *If you didn’t come that day just build to moderate 3 reps for all 5 sets across ) Metcon Metcon (Time) 3 rounds :30-45 second plate hold (per hand) 20 knee raises on the bar :20-30 second hollow holdRead more

CrossFit OwnIt – CrossFit Weightlifting Clean (Every 1:15 x 10 rounds 1 clean from the floor +1 clean from low hang + 1 clean from high hang @ 70% of clean ) weightlifting Strict press (5 sets x 3 reps @ heavy 3 from 4/21 *If you didn’t come that day just build to moderate 3 reps for all 5 sets across ) Metcon Metcon (Time) 3 rounds :30-45 second plate hold (per hand) 20 knee raises on the bar :20-30 second hollow holdRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 12 BMU 48 power cleans (115/75) 24 devils press (50/35) 48 push jerks (115/75) 12 BMU 48 power cleans (115/75) 24 devils press 48 push jerks (115/75) 12 BMURead more

CrossFit OwnIt – CrossFit weightlifting Front Squat (4 sets x 4 reps @ 75% ) Metcon Metcon (Time) For time 100 WBS (20/14) 75 Dead-lifts (115/75) 50 bar facing burpeesRead more