CrossFit OwnIt – CrossFit Weightlifting Front Squat (2×17 @ 50-55% from the rack) *Speed squats Metcon Metcon (AMRAP – Reps) 4 min Cal bike conversational pace 20 seconds rest 4 min Alt between 10 empty bb oh lunge and 10 burpees 20 seconds rest 4 min row 20 seconds rest 4 min 600-800 m jogRead more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×5 build to a heavy ) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 50 Air squats 50 DU (2:1) 10 STO (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 70-75%) Metcon Metcon (Time) 3 Rounds 300m run 16 T2B Right into.. 3 Rounds 300m run 6 Bar MURead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 21 min AMRAP 55 Cal row or bike 45 OHS (95/65) 35 Burpee pull-ups 45 WBS (20/14) 55 Single arm OH DB lunge (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Clean (18 min EMOM) 1 hang clean. Start @ 60% and build. Weightlifting Strict press (5×5 @ light/moderate weight ) Metcon Metcon (Time) 2 rounds :30 sec plank 20 single leg RDL (10 each leg) 10 Strict toes to bar (or scale)Read more