CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60%) weightlifting Snatch Pull (3 sets x 3 reps @ 95% of snatch) Metcon Metcon (AMRAP – Reps) 3 minute cap 50 DU 10 C2B pull ups 50 DU max single DB box step ups with remaining time (24/20) (50/35) *rest 1 minute x 4 setsRead more

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (only 90% x 3 sets)) Metcon Metcon (Time) For time 3 rounds (with a partner) 50 T2B 40 HSPU 30 power cleans (135/95)Read more

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Every 1:30 x 10 sets, perform: 1 clean + 1 jerk + 1 front squat + 1 jerk *Build to moderate/challenging but safe weight ) weightlifting Split position strict press (5 sets x 3 reps @ 35-40% of clean and jerk) Metcon Metcon (Time) 3 rounds 100m OH plate carry 20 Bicep curls (barbell) 20 Russian KBSRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 22 minute AMRAP with a partner 50 DU @ same time 40 DL 185/135 30 cal row (one partner holds plank during row) 20 synchro sit ups 10 wall walksRead more

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Build to a heavy clean and jerk for the day) Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP squat clean thrusters (155/105) Skill Metcon (AMRAP – Reps) 10 minute skill work on toes to barRead more