CrossFit OwnIt – CrossFit Weightlifting Deadlift (5 sets x 5 reps @ 75% ) Metcon Metcon (Time) 4RFT 14 BBJO (24/20) 7 power snatches (135/95) or 65-70%Read more

CrossFit OwnIt – CrossFit Weightlifting Power clean and jerk (15 Minute EMOM Build to a heavy for the day *start at 50% and build ) Weightlifting RDL (5 sets x 4 reps @ 90% of clean max) Metcon Metcon (Time) 3 rounds 100m OH plate walk 15 2-DB bicep curls 20 2-DB Alt seated shoulder pressRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 12-11-10-9-8-7-6-5-4-3-2-1 Power cleans (135/95) Lateral burpees over the bar 2 rounds 50 back rack lunges (135/95) 150 DU (300 SU) 1 round 2k row/100 calorie bike 100 push upsRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (3 @ 65% 3 @ 68% 2 @ 70% x 2 sets (70% x 2 sets only) *use c and j as baseline ) Metcon Metcon (Time) 3RFT 500 m run (30/25 cals) 40 sit ups 30 alt DB snatch (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (7 sets x 2 reps @ 80-85%) Metcon Metcon (Time) For time @ min 0 45 WBS (20/14) 15 STO (185/135) or 70% @ min 8 45 WBS (20/14) 15 wall walksRead more