CrossFit OwnIt – CrossFit Weightlifting Push Press (12-12-12) *Use heavy 10 from last week across. Metcon Metcon (Time) 2 Rounds 300m run 15 Front squats (95/65) 2 Rounds 300m run 15 DL (185/135) *Athlete must load their own barbell. *Total time.Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (5×5 @ 70-75%) Metcon Metcon (AMRAP – Reps) 3 min AMRAP X 3 sets 100 DU or 100 SU or 90 seconds of DU work AMRAP BBJO (24/20) w remainder of time * rest three minutes between setsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (15-15-15) *Same weight as last week. (Or moderately heavy set of 15 across). Metcon Metcon (Time) 2 RFT 30 DB snatch (50/35) 30 DB OH lunge (50/35) 30 Wall-balls (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (15 Min EMOM) 2 Power position snatch. *Start @ 55% and build in weight by feel. Weightlifting Snatch grip RDL (5×5 @ 85% of 1RM snatch) Metcon Metcon (Time) 2 Rounds 10 Scap push ups + 10 shoulder taps 15 Empty barbell turkish sit-ups 20 Banded glute bridges 25 Good mornings w/ the barRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 30 Thrusters (75/55) 30 Lateral burpees over the bar 5 rounds 20 Cal bike or row 10 BMU 20 Strict HSPURead more