CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 100% of clean) Metcon Metcon (Time) 3 RFT 500m run 10 clusters (135/95) 5 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 2 sets (all of it)) Metcon Metcon (AMRAP – Reps) 10 minute AMRAP teams of 2 90 Burpee box jump overs (24/20) max calorie row or bike with remaining time *:30 seconds on, :30 seconds offRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets 1 power position snatch + 1 hang snatch + 1 snatch *build to moderate for the day ) Weightlifting Snatch grip RDL (5 sets x 5 reps @ 95% of snatch ) Metcon (Time) 3 rounds 1 minute wall sit w/ or w/o weight 20 bicep curls with barbell 30 med ball sit upsRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets 1 power position snatch + 1 hang snatch + 1 snatch *build to moderate for the day ) Weightlifting Snatch grip RDL (5 sets x 5 reps @ 95% of snatch ) Metcon (Time) 3 rounds 1 minute wall sit w/ or w/o weight 20 bicep curls with barbell 30 med ball sit upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 150 cal bike or row 120 DB snatch (50/35) 90 DU each 60 power cleans (185/135) 30 RMURead more