CrossFit OwnIt – Hi-C Weightlifting Bench Press (12 Minute EMOM) 3 Bench press + 3 Devils press Metcon Metcon (AMRAP – Reps) 8 min amrap 1–2-3-4-5…. Strict pull ups 2-4-6-8-10 Single DB Box step upsRead more

CrossFit OwnIt – Hi-C Weightlifting 15 Minute EMOM 1 Clean + 1 Hang clean every 45 seconds Metcon Metcon (Time) 2 RFT 600m run 15 Clusters 21 Lateral burpees over the barRead more

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups Establish a 5RM each leg Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 10 Dead-lift 5 STO 10 T2B/Knee raises 5 High box jumpsRead more

CrossFit OwnIt – CrossFit Weightlifting Front rack box step up Establish a 5RM each leg. Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 10 Dead-lift (135/95) 5 STO (135/95) 10 T2B 5 High box jumps (30/24)Read more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (15 Minute EMOM) *Build to a heavy for the day. Start light and build. Weightlifting Push Jerk (5×2 @ 75 of 1 RM) Metcon Metcon (Time) 2 rounds 100m OH carry w/ DB’s/ KB’s/ or plate 10 Turkish sit ups 15 Good mornings with barbell 20 Russian KBS 25 Russian twistsRead more