CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 minute Alt EMOM 12/10 calorie row 5 devils press (50/35) 12/10 calorie bike 1-2 rope climbsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (clean grip deadlift with a shrug 4 sets x 3 reps @ 110% of clean and jerk ) Metcon Metcon (Time) For time 12 minute time cap 10-9-8-7-6-5-4-3-2-1 Power snatch (75/55) Strict HSPU Metcon Metcon (Time) run club at 4:30pm 400m warm up jog 3 sets 600m run (fast) 800m run (recovery) *no rest, straight through 400m cool down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5 sets x 3 reps @ 70% of clean and jerk) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP x 4 rounds *rest 1 minute between efforts 50 DU 15 T2B Max 1 DB box step overs (box height 24/20) (DB weight 50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 75%) Metcon Metcon (Time) 5 RFT 20 WBS (20/14) 10 lateral burpees over the bar 5 power cleans (185/135) or 70%Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Every 90 seconds x 10 sets 3 power snatch singles @ 75-80% ) Weightlifting Strict press (5 sets x 4 reps @ 75%) Metcon Metcon (Time) 3 rounds 100m farmers carry 20 Russian KBS 20 barbell bicep curlRead more