CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 81-86% range ) Metcon ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 SquatsRead more

CrossFit OwnIt – CrossFit weightlifting Power position snatch (12 minute EMOM 2 power position snatches *building. Start around 55% ) weightlifting Halting Snatch Grip Deadlift (5 sets x 4 reps @ 85% of snatch *2 second pause at knee ) Metcon Metcon (Time) 3 rounds 200m OH plate walk 20 barbell good mornings 15 bicep curls with barbellRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner 25 minute AMRAP (you go I go rounds) 2 ground to overhead (115/75) 4 KBS (53/35) 6 T2BRead more

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 80%) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 rounds 10 front squats (135/95) 10 lateral burpees over the bar Max bar MURead more

CrossFit OwnIt – CrossFit weightlifting Hang Snatch (3 reps @ 70% 3 reps @ 75% Then 1 rep x 6 sets @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP @ sustainable pace 300m run 2 wall walks 1 hang squat clean (205/145)Read more