CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2+2 @ 78% 2+1 x 3 sets @ 83% *2+2 = 2 cleans + 2 jerks 2+1 = 2 cleans + 1 jerk ) Metcon Metcon (Time) 3 Rounds for time 400m Run 21 Burpees 15 Dead-lifts (155/105) 9 Strict HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (3×3 @ 100% of 1RM clean) Metcon Metcon (Time) 7 Individually timed rounds every 2:30 10 1 DB box step ups (24/20) (50/35) 8 Power snatch (95/65) 6 Strict pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets of 3 reps (build to heavy 3 as heavy as possible)) Metcon (Time) 5 RFT 40 DU (2:1) 20 OH DB Lunge (10 lunges each arm) (50/35) Metcon Metcon (Time) Run club at 4:30pm 500m warm up run 4 sets 500m run fast (6 minute mile pace) 500m run slow (9 minute mile pace) *rest exactly 2 minutes between setsRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (Choose a heavy 5 sets of 3 reps across *Around 75-80%) Metcon Metcon (Time) For time 50 Calorie row or bike 55 Toes to bar 60 Wall ball shots (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 *build to a heavy set of 5 without pushing to failure) Metcon Metcon (Time) 5 Rounds for time(18 minute cap) 12 BBJO(24/20) 9 Power cleans (135/95) 6 STO (135/95)Read more