CrossFit OwnIt – CrossFit weightlifting Strict press (5×5 @ 70% ) Metcon Metcon (AMRAP – Rounds and Reps) 20 minutes at an easy effort 15 calorie row or bike 10 Alt DB snatch (50/35) 15 air squats 10 push ups Metcon Metcon (Time) Run club at 4:30pm 1200m run (AFAP) 2 minute recovery walk X 4 setsRead more

CrossFit OwnIt – CrossFit weightlifting Clean Pull (4 sets x 3 reps @ 93%) Metcon Metcon (Time) 3 RFT (12 minute cap) 400m run 21 burpees weightlifting Clean (Minute 12-18 Find a max clean)Read more

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 5 reps @ 70% ) Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#Read more

CrossFit OwnIt – CrossFit weightlifting Hang power clean & jerk (Weight) 12 Minute EMOM2 hang power cleans + 1 jerk at 75% across weightlifting Strict press (5 sets x 3 reps @ 70% ) Metcon Metcon (Time) 2-3 rounds 20 banded tricep extension 20 sit ups 15 hollow body rocksRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time with a partner (30 minute cap) 50-40-30-20-10 Alt DB snatch (50/35) Pull ups Hang power clean (115/75) *after every set complete 30 calories on row or bikeRead more