CrossFit OwnIt – CrossFit Weightlifting Behind the neck push press (3 @ 63% 3 @ 65% 3 @ 68% 2 @ 70% x 2 sets (only last percentage) ) Metcon Metcon (Time) For Time 17 min cap 40/35 cal row or bike 30 strict pull ups (jumping pull ups) 20 strict HSPU (strict press) 10 devils press (50/35) 20 kipping HSPU (push press) 30 kipping pull ups (ring rows) 400 m run nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 70% ) Metcon Metcon (AMRAP – Reps) 3 Minutes 30 Box jumps (24/20) AMRAP C&J (135/95) Rest 2 minutes 3 minutes 30 DB box step ups (24/20) (50/35) AMRAP C&J (135/95) Cool down: 10 minutes on the bike or rower or easy pace 10 minute slow jog *C&J is score nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean max ) Metcon Metcon (AMRAP – Reps) 20 min alt emom 13/11 cal bike 6-12 T2B 13/11 cal row 2-5 wall walks *40 seconds of work at most Metcon Metcon (Time) Run club at 4:30pm *repeated from last week since missed because of rain 400m warm up run 8 x 200m run fast 200m slow walk back 400m cool down run nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 70%) Metcon Metcon (Time) For Time 20 Front rack barbell lunge(95/65) 800 m run 20 Front rack barbell lunge(95/65) 400 m run 20 Front rack barbell lunge(95/65) 200 m run nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Deload week 2 reps @ 65% 2 reps @ 68% 2 reps @ 70% x 3 sets ) Metcon Metcon (Time) 3RFT 20 alt hang db c and j (50/35) 30 mountain climbers 40 DU (75 SU) nutrition challenge Metcon (AMRAP – Reps)Read more