CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 reps @ 70% 4 reps @ 75% x 2 sets 3 reps @ 80% 2 reps @ 85%) Metcon Metcon (Time) 4 rounds for time 24 HRPU 18 front rack lunges (115/75) 12 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Pause Snatch (12 minute EMOM 2 reps @ 70% across *2 second pause @ knee ) Weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds 20 banded good mornings 20 hand release push ups 20 v-ups/sit upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner workout 75 calorie row or bike 100 synchro DU/200 SU 3 rounds 30 burpees over the bar 30 Alt DB clean and jerk (50/35) 50 calorie row or bike 75 synchro DU/100 SU 3 rounds 40 hang DB snatch (50/35) 40 synchro air squats 25 calorie row or bike 50 synchro DU/75 SURead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 reps @ 70% x 2 sets 4 reps @ 75% x 2 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 8 pull ups 4 wall walks 2 power snatches (135/95) or 65%Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 reps @ 70% 3 reps @ 73% 2 reps @ 78% 2 reps @ 80% x 2 sets (80% x 2 sets only)) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP 30 WBS (20/14) max 2 DB box step overs with remainder of time (50/35) (24/20) rest 2 minutes x 3 setsRead more