CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM 2 reps touch and go *build to a heavy 2. Start @ 55% and build ) Weightlifting Push Press (5 sets x 4 reps @ 60% of clean and jerk ) Metcon Metcon (Time) 3 rounds 1 minute plank 10 strict toes to bar or knee raises 20 good mornings with barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Bike and row-athon!!! 8-10am MM/MF/FF 300/270/240 Calorie echo bike 200/180/160 Calorie row *every time teammate transitions on the rower, they must buy in with 5 burpees over the rower before rowing *split however team wants *must complete all calories on the bike before moving onto the row 30 minute time cap See you there!Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps between 80-85%) Metcon Metcon (Time) For time 21-15-9 Pull ups Deadlifts (185/135) HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 1 rep @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 24 minute amrap @ easy conversational pace 10 calorie row or bike 20 steps walking lunge (no weight) 200m run 10 DB bench (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (1 rep @ 75% x 3 sets 1 rep @ 80% x 2 sets) Metcon Metcon (Time) For time (15 minute time cap) 50 lateral burpees over the bar 40 WBS (20/14) 30 STO (95/65) 20 front squats (95/65) 10 wall walks Metcon Metcon (Distance) Run club at 4:30pm 400m warm up run 24 minute threshold run *run slightly faster then last week and attempt to achieve the same distance 400m cool down walkRead more