CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 70% ) Metcon Metcon (Time) For time 9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9 lateral burpees over the bar wall ball shots (20/14) *workout goes: 9 down to 1, then back up to 9. Metcon Metcon (Time) Run club at 4:30 pm 200 m warm up E11MOM x 3 sets 1 mile run *increase pace each run Slow, moderate, fast 200 m cool down walkRead more

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch (Establish a 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 5 wall walks 7 power cleans (135/95) 9 STO (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 83% 1 rep @ 85% 1 rep @ 88% 1 rep @ 90% x 3 sets (90% 3 sets only)) Metcon 1-time exercise (Time) 7 RFT 200m run 10 2 DB/KB box step overs (24/20) (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 minute EMOM 1 clean + 1 front squat + 1 jerk @ 75-80% of clean and jerk ) Weightlifting Clean grip RDL (5 sets x 4 reps @ 95% of clean ) Metcon 1-time exercise (Time) 3 rounds 1 minute plank 20 barbell good mornings 15 1 DB tricep extensionRead more

CrossFit OwnIt – CrossFit Metcon 1-time exercise (AMRAP – Rounds and Reps) Partner workout For time 12 minute AMRAP 200m run (together) 10 burpees Rest 2 minutes 12 minute amrap 12 hang power snatch (95/65) 12 thrusters (95/65) 12 synchro v-upsRead more