CrossFit OwnIt – CrossFit Weightlifting Front Squat 18 minutes to establish a heavy set of 8 front squats from the floor. First rep may be a squat clean. Metcon Metcon (Time) 2 rounds of 400m run 8 Bar MU/ 16 C2B Directly into 2 rounds of 400m run 24 Alt DB snatch (50/35)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 min alt emom (30 on/30 off) Cal Bike Air Squat Cal Row Push Ups *All 8 sets will be completed at same station prior to moving to next exercise. Score = total repsRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 min EMOM) 3 touch and go snatches (not to exceed 75%) Can be squat or power Metcon Metcon (Time) 4 RFT 75 DU (100 SU) 16 T2B 16 Single DB FR lunge (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Establish a heavy 3 for the day) 3-3-3-3-3 Metcon Metcon (AMRAP – Reps) 16 min alt EMOM Even: 7 Thrusters (95/65) + max bar facing burpees Odd: RestRead more

CrossFit OwnIt – CrossFit Weightlifting 15 min EMOM (Build to a heavy 2 for the day) 2 touch and go power snatch Weightlifting Pause snatch grip dead-lift (5×5 @ 90% of 1RM snatch) Metcon Metcon (Time) 2 rounds 5 Negative ring rows (3-5 second descend) 10 Lat pull-downs with band 15 Russian KBS (heavy) 20 good mornings with band 30 Flutter kicksRead more