CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 110% of clean max) Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP 15 Goblet squats (53/35) or (50/35 with DB) 9 Push ups Rest 3 minutes 7 Minute AMRAP 15 Air squats 9 BurpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 building *aim is to end higher than two weeks ago) Metcon Metcon (Time) 4 RFT 50 DU/100 SU 5 Clean and jerks (185/135) or 70% 15 Toes to barRead more

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk (1 Pause power clean + 2 Push jerks @ 70-75% of power clean. *2 second pause @ knee) 13 min EMOM Weightlifting RDL (4×4 @ 110% of clean max.) Metcon Metcon (Time) 3 rounds 20 Barbell bicep curls 25 Barbell good mornings 30 V-ups or it upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 minute partner amrap 100 DU/200 SU (each) 60 Hang power cleans (95/65) 50 Thrusters 40 Alt DB C&J (50/35) 30 DB burpee DL 20 2 DB power snatchRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 minute alternating EMOM 11/9 calorie row 6-10 burpee box jump overs (24/20) 11/9 calorie bike 8-10 push ups + 3-6 strict pull ups restRead more