CrossFit OwnIt – CrossFit Weightlifting Front Squat (68% x 6 reps 70% x 5 reps x 3 sets) Metcon Metcon (Time) 3 RFT 8 Deadlifts (275/185) 16 T2B 24 OH DB lunge (50/35) (12 each arm)Read more

CrossFit OwnIt – CrossFit Weightlifting Split position strict press (5 sets x 5 reps (low weight)) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 15 box jump overs (24/20) 10 power cleans (135/95) 5 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM 2 touch and go snatches at 70% ) Weightlifting Pause overhead squat (5 sets x 2 reps @ 50-60% of snatch *2 second pause in the bottom of squat ) Metcon Metcon (Time) 3 rounds 10 seated barbell strict press (legs straight) 20 HRPU :30 seconds of high to low plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 150 DU/200 SU each For time 1 round 50 synchro air squats 30 toes to bar 20 power cleans (155/105) 1 round 50 synchro air squats 30 toes to bar 20 hang squat cleans (155/105) 1 round 50 synchro air squats 30 toes to bar 20 squat cleans (155/105) 150 DU/200 SU eachRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (70% x 5 reps 75% x 5 reps x 3 sets ) Metcon Metcon (Time) For time 40 calorie row or bike 30 BMU/40 C2B/50 pull ups or pull up variation 20 SHSPU 10 snatches (185/135 or 80%)Read more