CrossFit OwnIt – CrossFit Weightlifting Clean Pull (5 sets x 3 reps @ 100% of clean) Metcon Metcon (Time) 6 individually timed rounds E4MOM 500m run 5 power cleans @ 75% or (225/155)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (10 reps @ 60% 8 reps @ 65% x 3 sets ) Metcon Metcon (Time) 5 RFT 20 WBS (20/14) 40 single under cross overs or 40 DU/75 single unders 20 sit upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM 2 power cleans @ 70-75% across ) Weightlifting Clean grip lift off (5×4 @ 100% of clean ) Metcon Metcon (Time) 3 rounds 20 Russian KBS 20 DB bicep curls 20 Banded Tricep extensionRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP (partner) 50 single under cross overs/50 DU/75 single unders (each partner) 25 v ups 50 thrusters (95/65) 25 lateral burpees over the bar 50 clusters (95/65) 25 calorie row or bike 50 hang power cleans 25 devils press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Push Press (Build to a heavy 3 without going to failure ) Metcon Metcon (Time) Helen OR Helena (athletes choice) 12 minute time cap Helen: 3 RFT 400m run 21 KBS (53/35) 12 pull ups OR Helena 3 RFT 400m run 12 bar MU 21 Alt DB snatch (50/35)Read more