CrossFit OwnIt – CrossFit Weightlifting Back Squat (Back Squats 3 @ 80% 2 @ 85% 1 @ 90% X 2 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 12 Front squats (95/65) 48 (75 SU) 12 T2B nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 70%) Metcon Metcon (Time) For Time 400-300-200-100 Meter Run 40-30-20-10 Alt DB snatch (50/35) nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (12 minute EMOM 3 hang power cleans (work on touch & go fast reps) *build to about 80% of 1RM hang power clean) Weightlifting Clean grip RDL (4×4 @ 100% of clean max ) Metcon Metcon (Time) 3 rounds 20 Banded good mornings 20 DB bicep curls 20 Alt DB shoulder press nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 35 minute cap Partner 2 rounds 50 2- DB hang power snatch (50/35) 50 pogo burpees over barbell 50 DB thrusters (50/35) Directly into 2 rounds 50 back rack lunges (95/65) 30 T2B Directly into 2 rounds 50 DU 400m run nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 singles all between 80-85% ) Metcon Metcon (Time) For Time (15 min cap) 40 cal row or bike 30 WBS (20/14) 20 devils press (50/35) 10 BMU/20 pull ups 400 m run nutrition challenge Metcon (AMRAP – Reps)Read more