CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 Front squats + 1 Split jerk @ 78% of max clean and jerk x 5 sets) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 20 Single DB box step ups (24/20) (50/35) 15 Pull ups or ring rows 10 HPC (135/95) 5 Jerks (135/95) Metcon Metcon (Time) Run club: we are not sure if we will be having run club tomorrow at 4:30, but we will keep everyone updated if we cancel it this week. Here is the running in case it happens. 500m Warm up run + stretch E4MOM 500m x 2 slow pace (8) Rest 4 E3:30 500m run x 3 moderate pace (7:30) Rest 4 E3MOM x 4 fast pace (sub 5) 500m is to end of street stop signRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (1 Snatch pull + 1 snatch ) 5 sets @ 75% of snatch Metcon Metcon (AMRAP – Reps) 2 Minutes max effort calorie row or bike 1 Minute rest 2 Minutes max effort WBS (20/14) 1 Minute rest 2 Minutes max effort burpees 1 Minute rest x 2 for max repsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×12 @65%) Metcon Metcon (Time) 4 Rounds for time 15 Dead-lifts (135/95) 30 DU (60 SU) 15 Toes to barRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (10 Minute EMOM) 3 touch and go power cleans @ 70-75% Weightlifting Strict press (Build to a 3RM. Once found drop 20lbs and do 3×3 ) Metcon Metcon (Time) 3 rounds 100m Farmers carry (heavy) 30 Alt leg v-ups :20-:30 Second hollow body hold 10 Elevated ring rows (box)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner Metcon 18-15-12-9 Bar MU (2:1 pull up variation) Hang power snatches (75/55) 1 round 50 deadlifts (225/155) 100 HRPU 150 Synchro air squatsRead more