CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3 reps @ 68% 3 reps @ 70% x 2 sets) Metcon Metcon (Time) For time 40 box jump overs (24/20) 20 snatches (95/65) 30 box jump overs 15 snatches (135/95) 20 box jump overs 10 snatches (175/125) *60-70-80% Metcon Metcon (Time) Run club at 4:30pm 400 warm up jog 4x 500m fast 800m recovery pace 200 cool Down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3 reps @ 68% 3 reps @ 70% x 2 sets) Metcon Metcon (Time) For time 40 box jump overs (24/20) 20 snatches (95/65) 30 box jump overs 15 snatches (135/95) 20 box jump overs 10 snatches (175/125) *60-70-80% Metcon Metcon (Time) Run club at 4:30pm 400 warm up jog 4x 500m fast 800m recovery pace 200 cool Down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 7 reps @ 70% ) Metcon Metcon (Time) 4 rounds for time 400m run 8 devils press (50/35) 4 rope climbs (8 lay to stand) *scale to 2 rope climbs or 1 minute of rope climbs per round)Read more

CrossFit OwnIt – CrossFit WeightliftingRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM 1 power clean @ 80-85%) Weightlifting Push Jerk (3 reps @ 70% 3 reps @ 73% 3 reps @ 75% 2 reps @ 80% x 2 sets ) Metcon Metcon (Time) 3 rounds 30 flutter kicks 20 Russian twists 10 med ball knee raisesRead more