CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×6 @ 70-75%) Metcon Metcon (Time) 5 RFT 60 DU (2:1) 15 DL (185/135) 15 HSPURead more

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95# 20 Muscle-upsRead more

CrossFit OwnIt – CrossFit Weightlifting 1 Squat clean + 1 hang clean + 1 front squat Build to a heavy complex for the day Weightlifting Clean grip RDL (4×4 @ 90% of 1RM clean) Metcon Metcon (Time) 2 RNFT :45 OH plate/KB/DB hold :30 wall-sit 20 med ball sit upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 32 min CAP Partner WOD 5 rounds (synchro) 25 Air squats 15 Burpees 40 Bar MU (you go I go) With remainder of time establish heavy clean and jerk for the day Weightlifting Clean and Jerk (1 Rep max)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×7 @ 65-70%) Metcon Metcon (AMRAP – Reps) 3 rounds 90 seconds at each with 20 seconds transition Bike Burpees to target (45 #bumper) Row Shuttle run (20 feet) Empty BB thruster (45/33)Read more