CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 2 reps @ 85% ) Metcon Metcon (AMRAP – Reps) 7 individually timed rounds at sprint effort E3MOM (90 seconds on/90 seconds off) 11/9 calorie bike or row max single arm alternating devils press (50/35) until 90 second mark score = devils pressRead more

CrossFit OwnIt – CrossFit Power clean and jerk (5 sets 2 cleans + 1 jerk @ 85-88%) Metcon Metcon (Time) 9 RFT 6 box jump overs (30/24) 4 hang cleans (185/135) or 65-70%Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch grip RDL (4 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) Teams of 2 for time 150 WBS (20/14) 100 T2B 50 C2B pull ups Metcon Metcon (Time) Run club at 4:30pm 300m run warm up Run club E2MOM 15 sets- 200 m run Hard but sustainable efforts 300 m walk cool downRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 85%) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 5 power snatches (115/75) 10 lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Push Press (5 reps @ 63% 4 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *use clean and jerk as baseline ) Metcon Metcon (Time) 4 rounds for time 400m run 24 Alt DB snatch (50/35) 24 goblet squats (50/35)Read more