CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×3 @ 88%) Metcon Metcon (AMRAP – Reps) 6 Rounds 2 mins on/1 min off 8 devils press (50/35) Max burpee pull ups with remaining time purpose of MetCon is for interference within movements and contraction volumeRead more

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (Every 90 seconds x 8 rounds) 3 Hang power cleans *Build to heavy triple Weightlifting Split position strict press (5×3 @ 40% of C&J max) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Barbell bicep curl 20 Leg lifts to rig 30 Sit-ups :40 side plank (:20 each side)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 3 rounds 30 Lateral burpees over the bar 40 Alt hang DB snatch (50/35) 50 OH plate lunges (35/25) 3 rounds 50 Calorie row or bike 40 Thrusters (95/65) 30 C2B pull ups/pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×3 @ 85%) Metcon Metcon (Time) 7 Individually timed rounds E4MOM 200m Run 9 T2B 3 Wall walks *Scale to achieve 90 seconds of rest each roundRead more

CrossFit OwnIt – CrossFit Deadlift (4×8 *Start @ 65% and build each set) Metcon Metcon (Time) For time 2 Rounds of 20 Hang power snatches (75/55) 10 High box jumps (30/24) Directly into: 2 Rounds of 20 Hang power cleans (75/55) 10 2-DB box step overs (24/20) (50/35)Read more