CrossFit OwnIt – CrossFit Weightlifting Establish heavy Hang Power Clean for the day (12 mins to establish heavy HPC ) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (you go I go) (except for burpees) 12 min AMRAP 5 synchro burpees 20 HSPU 5 synchro burpees 20 Box jumps (24/20) 5 synchro burpees 20 FR DB lunge (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 75%) Metcon Metcon (AMRAP – Reps) 3x 3 min AMRAP 20 WBS (20/14) 20 T2B *Rest 3 minRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×8 @ 70% ) Metcon Metcon (Time) Teams of 2 (you go I go) For time 160 DU (1:1) 80 DB snatch (50/35) 160 DU (1:1) 80 DU snatch (50/35) 160 DU (1:1)Read more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Push jerk 1RM) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (Time) 15 min cap 800m run 60 Empty barbell thrusters (45/33) 40 Pull-ups Metcon (Time) 15 min cap 800m run 60 Empty barbell thrusters (45/33) 40 Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (1 RM front squat ) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (AMRAP – Reps) 8 min EMOM 7-13 Lateral burpees over the bar *Increase by 1-2 reps from last week.Read more