CrossFit OwnIt – CrossFit Weightlifting Clean Pull (3 sets x 4 reps @ 104% of 1RM clean ) Metcon Metcon (AMRAP – Reps) Intervals 60 seconds on/60 seconds off x 12 sets 7/5 calories on the row or bike Max burpees with remaining time left *score = total burpees *machine should take 35 seconds or LESS, or scale appropriately Metcon Metcon (Time) Run club at 4:30pm E3.5MOM 400M run X 7 sets *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (2 sets x 2 reps @ 80% 2 sets x 1 rep @ 85% 4 sets x 1 rep @ 88% ) Metcon Metcon (Time) For time 100 DU (100 drag rope single unders OR 150 single unders) 20 squat cleans (155/105) 100 DU 20 power cleans (155/105) 100 DURead more

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 81-86% range ) Metcon ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 SquatsRead more

CrossFit OwnIt – CrossFit weightlifting Power position snatch (12 minute EMOM 2 power position snatches *building. Start around 55% ) weightlifting Halting Snatch Grip Deadlift (5 sets x 4 reps @ 85% of snatch *2 second pause at knee ) Metcon Metcon (Time) 3 rounds 200m OH plate walk 20 barbell good mornings 15 bicep curls with barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner 25 minute AMRAP (you go I go rounds) 2 ground to overhead (115/75) 4 KBS (53/35) 6 T2BRead more