CrossFit OwnIt – CrossFit Weightlifting Floating snatch pull (Weight) 5 sets x 4 reps @ 85% of snatch Metcon Metcon (Time) 3 rounds for time 32 Alt DB snatch (50/35) 8 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (AMRAP – Reps) 3 minute amrap teams of 2 25 wall ball shots each (20/14) Max calories on row or bike with remaining time (you go I go) rest 1 minute x 4 sets Metcon Metcon (Time) Run club at 4:30pm 300 m warm up jog E5MOM 6×600 M run *progressive effort 200m cool Down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps across RPE of “6” Not too heavy) Metcon Metcon (AMRAP – Rounds and Reps) 11 Minute AMRAP 100m run 11 burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 10 reps @ 60% This is a strength block. 5 weeks of focusing on getting stronger without too many technical lifts. ) Metcon Metcon (Time) 6 rounds for time 12 box jump overs (24/20) 8 T2B 4 deadlifts (225/155)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 1:15 x 10 sets 1 power snatch from floor + 1 hang power snatch + 1 power position snatch *build to 65-70% of snatch ) Weightlifting Pause snatch grip DL (5 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds 200m OH plate walk 20 Russian KBS 40 flutter kicksRead more