CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 80%) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 rounds 10 front squats (135/95) 10 lateral burpees over the bar Max bar MURead more

CrossFit OwnIt – CrossFit weightlifting Hang Snatch (3 reps @ 70% 3 reps @ 75% Then 1 rep x 6 sets @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP @ sustainable pace 300m run 2 wall walks 1 hang squat clean (205/145)Read more

CrossFit OwnIt – CrossFit weightlifting Split Jerk (5 sets x 1 rep @ 80%) Metcon Metcon (Time) 5 RFT 10 Dead-lifts (155/105) 15 T2B 30 DU (2:1)Read more

CrossFit OwnIt – CrossFit weightlifting Split Jerk (5 sets x 1 rep @ 80%) Metcon Metcon (Time) 5 RFT 10 KB/DB dead-lifts (50/35) 15 T2B 30 DU (2:1) Metcon Metcon (Time) Run club at 4:30pm 8 rounds E5MOM 500 m run *progressive effortsRead more

CrossFit OwnIt – CrossFit weightlifting Mid-hang snatch high pull (4 sets x 4 reps @ 65%) Metcon Metcon (AMRAP – Reps) 20 minutes Teams of 2 30 seconds on/30 seconds off 1 shuttle run + max line facing burpees *score = line facing burpeeRead more