CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (25 minutes ) C and J Establish a 1 RM C and J 5 @ 50% 3 @ @ 60% 2 @ 70% 1 @ 80% 1-1-1 Metcon Metcon (Time) 3RFT 15 HPC (135/95) 75 DU/100 SURead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min emom 10/8 cal row 12-20 sit ups 10/8 cal bike 6-10 burpees Rest *today is a recovery day to flush the legs. Wednesday we will test c and j and Friday we will test back squat. Next week we will test snatch 🙂Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (20 minutes to establish a 1RM front squat) Metcon Metcon (Time) For Time 18-15-12-9-6-3 Pull ups DB Front squats (50/35) *Athletes may also use KBsRead more

CrossFit OwnIt – CrossFit Weightlifting Power clean and jerk (Every 90 seconds x 10 rounds) 2 Power cleans + 1 Jerk @ 80-83% of 1Rm power clean Weightlifting Pause clean pull 4×3 @ 85% of 1RM clean *2 Second pause @ knee Metcon Metcon (Time) 3 rounds 12 Ring rows (10 second hold on last rep) 16 KB drag throughs 20 Barbell good mornings 20 KB OH lunge (10 each arm)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 48-24-16 HSPU Alt DB snatch (50/35) 16-24-48 Hang power cleans (115/80) Calorie bike/rowRead more