CrossFit OwnIt – CrossFit Weightlifting Clean and power jerk (Weight) 2+2 @ 75% 2+2 @ 80% x 3 sets Metcon Metcon (AMRAP – Reps) 20 minute alternating EMOM 13/11 calorie row 5-10 strict HSPU 13/11 calorie bike 5-10 strict pull ups Metcon Metcon (Time) Run club at 4:30 pm 400 m warm up run 4x 800 m run (each 800 run slightly faster) (example 8:30/8/7:30/7 mile pace) 200 m walk 400 m cool down run nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Front Squat 3 @ 80% 2 @ 83% 2 @ 85% 1 @ 88% 1 @ 90% x2 (only last set) ) Metcon (Time) 3RFT 400 m run 16 FR BB lunge (115/75) 16 T2B nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (3 reps @ 40% 3 reps @ 45% 2 reps @ 50% 2 reps @ 60% 1 rep @ 70% x 5 sets (only last set) ) Metcon Metcon (Time) For time 60 Alt DB snatch (50/35) 30 Burpee box jump over (24/20) nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (Every :30 seconds x 10 sets 2 Power cleans @ 65% Rest 1 minute Every :30 seconds x 10 sets 2 Power cleans @ 70% ) Weightlifting Split position strict press (5 sets x 5 reps @ 35-40% of C&J max) Metcon Metcon (Time) 3 rounds 200m OH plate walk 20 Alt DB bicep curls 20 Russian twists 16 Alt db renegade rows nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 2 rounds for time 250 double unders (300 single unders) 30 squat cleans (135/95) 50 synchro burpees 50 goblet Alt lunges (53/35) 50 V-ups nutrition challenge Metcon (AMRAP – Reps)Read more