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

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM Minute 0-4 3 cleans and jerks @ 65% Minute 4-8 2 clean and jerks @ 70% Minute 8-12 2 clean and jerks @ 75% ) weightlifting Strict press (5 sets x 3 reps (building) *build to a moderate 3 for the day ) Metcon Metcon (Time) 3 rounds 1 minute plank 15 barbell bent over row 20 russian twists with or without weightRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 150 crossover single unders 100 alt DB snatch (50/35) 150 crossover single unders 100 alt DB hang clean and jerk (50/35) 150 crossover single unders 100 OH DB lunge (alt arms every 10 reps) 150 crossover single undersRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 3 reps @ 81-86% range ) Metcon Metcon (Time) For time 50/42 calorie row or bike 40 T2B 30 deadlift (205/145) 20 bar MU 10 jerks (205/145)Read more

CrossFit OwnIt – CrossFit Metcon CFG24 Quarterfinals Workout 1 (Ages 16-54) (4 Rounds for reps) 4 rounds for max reps of: 1 minute of snatches 1 minute of rowing for calories 1 minute of dumbbell box step-ups 1 minute of rest F: 85lb barbell, 35lb dumbbells, 20-inch box M: 135lb barbell, 50lb dumbbells, 20-inch boxTo learn more about CFG24 Quarterfinals Workout 1 (Ages 16-54) click hereRead more