CrossFit OwnIt – CrossFit Weightlifting Push Jerk (15 Minutes to establish a heavy 3 push jerk ) *From rack Metcon Metcon (AMRAP – Reps) E5MOM x 4 rounds with a partner 400m run Max calories on rower or bike with remaining time. *Both athletes must run together, but can switch on rower or bike how they choose.Read more

CrossFit OwnIt – Hi-C Weightlifting Deadlift (10 min alt emom) 5 DL 3 Wall walks Metcon Metcon (Time) 3 RFT 21 KBS 15 T2B/knee raises 9 Power cleansRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 65%) Metcon Metcon (AMRAP – Reps) 5 Individually timed rounds every 4 minutes In a 2 minute window: 12 Thrusters (95/65) 8 Lateral burpees over the bar Max DU/SU with remaining time. *Rest 2 minutes Score = DU/SURead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Hero Partner WOD “The Thirteen” 13 RFT 26 Calorie Row or Bike 8 Strict pull-ups 21 STOH (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang squat clean and jerk (Every 90 seconds for 8 rounds) 2 Hang squat cleans + 1 JerkBuild to a heavy for the day. Weightlifting Tall jerks (Work on technique. From the rack) 5×2 @ LIGHT LOAD Metcon Metcon (Time) 2 Rounds :45 Second KB FR hold (Should be challenging and tasks core) 20 Barbell goodmornings 15 Banded scap push ups 10 Seated barbell strict press 5 Hanging knee tucks + 5 hanging straight leg liftsRead more