CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 60% across) Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 55 WBS (20/14) 400 m run 55 T2B 400 m run 55 box step ups (no weight)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (4 sets x 3 reps @ 50% of snatch) Metcon Metcon (Time) 7RFT 27 DU (50 single unders) 9 hang power snatch (75/55) 6 lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM 1 snatch pull + 1 power position snatch *build to 70-75% of snatch ) Weightlifting Bench Press (5×4 @ 75% *if you do not know 75%, pick a moderate weight for 5 sets x 4 reps across) Metcon Metcon (Time) 3 rounds 12seated barbell press 16Alt DB renegade row 20 v-upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 400m run together 50 Clean and jerks (115/75) 400m run together 75 Burpees 50 snatches (115/75) 75 burpees 100 lunges 75 Alt DB snatch (50/35) 100 lungesRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 cleans + 2 jerks @ 75% x 5 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 7 power cleans (135/95) 5 HSPU (seated db press for scale) *rest 1 min x 3 sets (start where you left off)Read more