CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×4 @ 75-80%) Metcon Metcon (Time) 4 RFT 15 WBS (20/14) 18 Alt DB C&J (50/35) 21 Box jumps overs (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang squat clean (14 Minute EMOM) 2 Hang squat cleans + 1 Front squat *Build to a heavy for the day Weightlifting Strict press (5-4-3-2-1 ) *Build to a heavy 1 Metcon Metcon (Time) 3 Rounds 40 Flutter kicks 30 Sit-ups 20 Alt DB bicep curl 1 Minute plankRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Minute AMRAP 7 Lateral burpees over bar 6 Alt DB snatch (50/35) 4 OH DB lunge (50/35) *Partners switch after 1 full round Rest 2 minutes For time 30 clean and jerks (135/95) 30 Bar MU/40 c2b/50 Pull-ups/ring rowsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (1 Power snatch + 1 hang power snatch) *Build to a heavy but not to exceed 80% of power snatch Metcon Metcon (Time) Teams of 2 For Time 100/80 cal row or bike 800 m run together 100/80 cal row or bikeRead more

CrossFit OwnIt – CrossFit Weightlifting 1 Push press + 2 Split jerk Build to a heavy complex Metcon Metcon (Time) 8 RFT 15 WBS (20/14) 30 DU (50 SU)Read more