CrossFit OwnIt – CrossFit Weightlifting Squat Clean (14 minute EMOM 1 squat clean + 1 hang squat clean + 1 front squat @ 70-75% across of 1RM clean ) Weightlifting 1 Push Press + 2 Push Jerk (5 sets x 1 rep of complex @ 75% of push press ) 1 Push Press + 2 Push Jerk Metcon Metcon (Time) 3 rounds :45 second alternating high to low plank 20 Alt DB bicep curls 15 bent over row with barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 25 minute AMRAP 200m run 24 OH DB lunge (50/35) 48 lateral burpees over the bar 24 power snatches (115/75) 48 synchro v upsRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% X 2 sets (all of it)) Metcon Metcon (AMRAP – Reps) 20 minute alt EMOM @ moderate pace 13/11 calorie bike 5 shuttle runs 13/11 calorie row 5-10 KHSPURead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 70%) Metcon Metcon (Time) 6 RFT 4 BMU 8 T2B 12 OH Alt DB lunge (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (Pause split jerk 7 sets x 2 reps @ 75% ) Metcon Metcon (Time) For time 50-40-30-20-10 Single under crossovers Sit ups Metcon Metcon (Time) Run club at 4:30pm E4MOM X 6 rounds 500m runRead more