CrossFit OwnIt – CrossFit Weightlifting Split Jerk (5 sets x 3 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP 10 1 DB box step ups (50/35) (24/20) 10 STO (115/75) *rest 3 minutes 5 minute AMRAP 20 box step ups (no DB) 20 empty barbell shoulder to overhead Metcon Metcon (Time) Run club at 4:30pm 300 m warm up jog E6MOm 5x800M run *progressive efforts 300 m walkRead more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 90%) Metcon Metcon (AMRAP – Reps) 3 minutes on/90 seconds off x 4 rounds 50 DU 9 Power cleans (135/95) max T2B with remainder of timeRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (1 set x 8 reps @ 68% 4 sets x 6 reps @ 70%) Metcon Metcon (Time) 15 Minute cap 5 RFT 16 Alt OH empty barbell lunge (45/35) 21 BurpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (Every 1:15 x 8 sets 1 squat clean + 2 front squats @ 80% of squat clean ) Weightlifting Clean grip deadlift (4×4 @ 100% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 sit ups 20 DB bicep curlsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 23 minute amrap 50 Alt DB snatch (50/35) (1 DB) 30 burpees over DB 50 Alt hang DB clean and jerk (50/35) (1 DB) 30 C2B pull ups 50 calorie row or bike 30 DB thrusters (50/35) (2 DB’s)Read more