CrossFit OwnIt – CrossFit Weightlifting Hang squat clean and jerk (Every 90 seconds x 10 sets ) 2 Hang squat cleans + 1 Jerk*First 5 sets @ 70%, last 5 sets @ 75% Weightlifting Push Press (5×5 @ 75%) Metcon Metcon (Time) 3 Rounds 100m Overhead plate carry 10 Bent over row with barbell (can add weight) 20 Leg lifts to rig 30 Banded good morningsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) Buy in: 100 DU (at same time) 8 Rounds (4 each partner) You go I go DT 12 DL (95/65) 9 HPC 6 STO 1 Round 120 Lunges 40 Burpee bar MU / burpee C2B / burpee pull-up Cash out: 100 DU (atsame time)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 Singles all between 75-80%) *No misses Metcon Metcon (Time) For time 40 Calorie row or bike 30 BBJO (24/20) 20 2-DB box step overs (24/20) (50/35) 10 DB Thrusters (50/35) 5 Devil’s press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean pull (5×4 @ 80% of clean) Metcon Metcon (Time) 2 RFT 800m Run 40 Push ups 40 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (1 Front squat + 1 Split jerk x 8 sets) All at 80% of clean and jerk max. Labeled under c&j to find percentage easily. Metcon (Time) 5 individually timed rounds E4MOM 30 Air squats 10 Pull-ups 30 DU 10 T2B *Scale reps to complete in 2 minutes or less Metcon Metcon (Time) Run club at 4:30 pm 🙂 600m warm up run E7MOM X 4 sets 1x400m slow (8 minute mile pace) Directly into 1x600m fast (6:20 mile pace) (or progressive efforts) *Athlete should get 2 minutes of rest or increase to E8MOMRead more