CrossFit OwnIt – CrossFit Weightlifting Snatch (2 reps @ 70% 1 rep @ 75% 1 rep @ 80% x 4 sets *80% for 4 sets only ) Metcon Metcon (Time) 9 RFT 9 Wall balls (20/14) 7 Burpees 5 Strict pull ups or ring rows nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk (2 Power cleans + 1 push jerk @ 70-75% across ) 12 min EMOM Weightlifting Bench Press (6×6 @ challenging/moderate weight across ) Metcon Metcon (Time) 3 rounds 10 split position strict press 20 med ball sit ups 30 hollow body rocks 10 bicep curl with barbell nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner 20 minute AMRAP 50 HPC (95/65) 30 deadlifts (95/65) 50 burpee pull ups 30 deadlifts (95/65) 50 STO (95/65) 30 deadlifts (95/65) Max thrusters in remainder of time nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8 sets x 1 rep All sets between 73-78%) Metcon Metcon (Time) 4 RFT 9 high box jumps (30/24) 15 calorie row or bike 20 Alt DB snatch (50/35) nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 4 reps @ 70% across ) Metcon Metcon (AMRAP – Rounds and Reps) 9 minuteAMRAP 5 squat cleans (135/95) 10 V ups nutrition challenge Metcon (AMRAP – Reps)Read more