CrossFit OwnIt – CrossFit weightlifting Squat Clean and Jerk (12 minute EMOM 1 squat clean + 2 push jerks @ 75-80%) weightlifting Strict press (4×4 @ 80%) Metcon Metcon (Time) 3 rounds 15 seated barbell press 20 sit ups :30 high plank to low plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute AMRAP 30 calorie row or bike 15 synchro burpees 10 power cleans (155/105)Read more

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 80-85% ) Metcon Metcon (Time) 6 RFT 14 front rack barbell lunge (75/55) 14 shoulder to overhead (75/55)Read more

CrossFit OwnIt – CrossFit weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 15/12 calorie row or bike 10 shuttle runs (50 feet = 1) 2 rope climbsRead more

CrossFit OwnIt – CrossFit weightlifting Split Jerk (6 singles @ 80-85% ) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 HSPU DB snatch (50/35) (each arm = 1 right arm + 1 left arm) Metcon Metcon (Time) Run club at 4:30 pm 6 rounds continuous 500m run hard pace 200m walkRead more