CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8 singles @ 83% ) Metcon Metcon (Time) For time 15-12-9 Thrusters (115/75) Bar MURead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 singles @ 85-90% range ) Metcon Metcon (AMRAP – Reps) Recovery zone 2/3 Skill work + cardio 24 minute amrap Ride bike or rower E3MOM, including 0, complete a skill of choice 5-10 reps of: Seated DB shoulder press Wall walks Strict HSPU or kipping HSPU Metcon Metcon (Time) Run club at 4:30pm E6MOM x 4 sets 800m run *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (5 singles @ 88%) Metcon Metcon (Time) For time 80 WBS (20/14) 800m run 40 WBS 400m run 20 WBS 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 singles @ 85-90% range ) Metcon Metcon (Time) 5 RFT 12 T2B 16 box jumps (24/20) 20 KBS (53/35)Read more

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Every 90 seconds x 8 sets 2 cleans + 1 jerk *start @ 60% and build to no more then 85%) weightlifting RDL (4 sets x 8 reps @ 75% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 bicep curls 15 banded tricep extension MetconRead more