CrossFit OwnIt – CrossFit Weightlifting Strict press (5 reps @ 65% 4 reps @ 68% 3 reps @ 70% x 3 sets (70% only)) Metcon Metcon (Time) For time 50 1-DB box step ups (50/35) (24/20) 40 Deadlifts (185/135) 30 SHSPU 20 1-DB Alt Devils press (50/35) 10 RMURead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Build to a 1RM) Metcon Metcon (AMRAP – Reps) 4 minutes on/2 minutes off x 3 rounds 400m run max wall balls (20/14) with remaining timeRead more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 110% of clean) Metcon Metcon (Time) Partner workout 30 seconds on/30 seconds off 200 calories on bike or row 100 pull ups 200 DU/350 SU 100 front rack lunge (115/75) Metcon Metcon (Time) Run club at 4:30pm 300 m warm up run Run club 12 rounds 300 m run 100 m walk *progressive efforts 300m cool down runRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Build to a 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 20 empty barbell thrusters (45/35) 20 lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (9 total reps @ 85-93% *use good judgement. Can break up however you want ) Metcon Metcon (Time) 3 RFT 21 T2B 15 power cleans (135/95)Read more