CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 reps @ 73% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 2 sets (only for last set)) Metcon Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP 14 Burpees 14 DB clean and jerk (50/35) (7 each arm) Rest 2 minutes x 3 sets (pick up where you left off each time)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 75% 2 reps @ 80% 2 reps @ 83% 2 reps @ 85% 2 reps @ 88% 2 reps @ 90%) Metcon Metcon (Time) 3 RFT 75 DU (100 Single unders) 25 Wallballs (20/14) 15 C2B pull ups Metcon Metcon (Time) Run club at 4:30pm 400M warm up run 10 rounds E2MOM 300 m repeats 400M cool down runRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (3 reps @ 65% 3 reps @ 68% 2 reps @ 70% X 3 sets (all of it)) Metcon Metcon (Time) 4RFT with partner (you go I go) 200 m run together 30 T2B 20 devils press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90 X 2 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 11 min AMRAP 12 box jump over (24/20) with step down standard 9 DL (135/95) 6 HPC (135/95) 3 STO (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM 2 Power snatches @ 70% (across) Focus on technique. Do not go above 70%) Weightlifting Drop Snatch (5×3 @ 50% of 1RM snatch) Metcon Metcon (Time) 3 rounds :45 high to low plank 20 barbell bicep curl 15 1 DB tricep extensionRead more