CrossFit OwnIt – CrossFit Weightlifting Power Clean (5 minute EMOM 2 power cleans @ 80% Rest 2 minutes 5 minute EMOM 1 power clean @ 85-88%) Weightlifting Strict press (Build to a 2RM) Metcon Metcon (Time) 3 rounds 20 barbell good mornings 20 med ball sit ups 20 barbell bicep curlsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 23 minute amrap 200m OH plate walk (you go I go) 40 burpees to plate 40 synchro lunges 20 thrusters (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Build to a 1 RM 5-3-3-1-1-1) Metcon Metcon (Time) Partner wod 3RFT 400M partner run (together) 20 Clean and jerks (155/105) (split)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean grip RDL (5 sets x 4 reps @ 70% of clean) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 50 cal row or bike 40 alt DB snatch (50/35) 30 T2B 20 C2B 10 shuttle runs (50 feet = 1)Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 75%) Metcon Metcon (AMRAP – Reps) 3 min AMRAP 100 DU/150 SU Max wall walks with remaining time *rest 3 mins x 3 sets *scale to 90 seconds of DU/90 seconds of wall walks Metcon Metcon (Time) 35 min run Every 7 mins increase pace *goal of 3.5 miles + in distanceRead more