CrossFit OwnIt – CrossFit Weightlifting Split Jerk 3 @ 70% 3 @ 75% 3 @ 80% 2 @ 85% x 3 sets Metcon Metcon (AMRAP – Reps) 15 min alt emom 6-12 lateral burpees over bar 6-12 hang cleans (135/95) 6-12 T2B *pick numbers you believe you can maintain for all 5 rounds. Great time to test skills and footwork under fatigueRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 70%) 2 second pause @ bottom Metcon Metcon (Time) 3RFT 72 DU (100 SU) 36 single arm OH DB lunge (50/35) 18 C2B pull upsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (15 Minute EMOM) Minute 0-5 3 Power cleans + 2 jerks @ 60% Minute 5-10 2 Power cleans + 2 jerks @ 70% Minute 10-15 1 Power clean + jerk @ 80% Weightlifting RDL (5×4 @ 100% of clean 1RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 15 Leg lifts to rig 10 KB drag throughs 20 Turkish sit ups 30 Flutter kicksRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod 3 rounds 10 Power clean (185/135) 20 box jump overs (24/20) 30 HSPU (HRPU) 2 rounds 50 Thrusters (95/65) 50 Toes to barRead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk 3 @ 60% 3 @ 70% 2 @ 80% 1 @ 90% x 3 sets Metcon Metcon (Time) 4 individually timed rounds E5MOM 300 m run 15 burpees 12 C2B pull upsRead more