CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4. Start @ 70% and build to a heavy set of 4) Metcon Metcon (AMRAP – Reps) 10 Minute EMOM 5-10 Thrusters (95/65) Pick a difficult but achievable number for all 10 setsRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×10 @ 70%) Metcon Metcon (Time) 3 RFT 400m Run 30 Alt DB snatch (50/35) 20 HSPU/ 25 HRPU/ or barbell strict pressRead more

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM) 20 DU + 1 Squat snatch (building in weight) Metcon Metcon (Time) For time 80 WBS (20/14) 60 Pull-ups 20 2 DB box step overs (50/35)Read more

CrossFit OwnIt – Hi-C Metcon Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Weightlifting Front Squat (@ Minute 15) Establish a 2RM front squat from the floor. The first rep may be a squat clean.Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (14 minute EMOM) 2 Power clean singles w/ a 2 second pause in the receiving position. *Start light and build to about 75-80%. Weightlifting Bench Press (5×3 @ 70-75%) Metcon Metcon (Time) 2 rounds :45 Second wall-sit 16 Strict alt leg toes to bar 20 Med-ball sit ups :30 Second hollow hold :30 Second Arch body holdRead more