CrossFit OwnIt – CrossFit Weightlifting Deadlift (traditional deadlift with a :05 second descent each rep 4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 4 minutes on/1 minute off x 4 45/40/35 calorie row or bike buy in Max clean and jerk with remaining time (135/95) or 55-60% *score = clean and jerk Calories are for male/male, male/female, or female/female pairs Metcon Metcon (Time) Run club at 4:30 pm 36 min run Increase pace every 6 minutesRead more

CrossFit OwnIt – CrossFit WeightliftingRead more

CrossFit OwnIt – CrossFit Weightlifting Behind the neck snatch grip push press (5 sets x 5 reps at RPE of 6) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 T2B 10 single DB squats (50/35) *hold DB however athlete wants 10 alt DB snatch (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 10 reps @ 60%) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Burpee box jump overs (24/20) 200m run after each setRead more

CrossFit OwnIt – CrossFit Weightlifting Low hang clean and jerk (12 minute EMOM 2 low hang clean + 1 jerk * build to 70-75% of clean and jerk ) Weightlifting Strict press (5 sets x 5 reps @ 70% of 2RM from 10/22. If you don’t have a 2RM, build to a moderate weight and do 5 sets x 5 reps ACROSS) Metcon Metcon (Time) 3 rounds 16 Alt KB or DB bent over row 20 med ball sit ups 16 Alt DB bicep curlsRead more