CrossFit OwnIt – CrossFit Weightlifting Squat Clean (10 Minute EMOM) 3 Lateral burpees over the bar + 1 Squat clean *Start @ 60% and build Metcon Metcon (Time) 3 RFT 30 OH DB lunges (50/35) (15 each arm) 15 STO (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ 65%) Metcon Metcon (AMRAP – Reps) 14 Minute partner AMRAP *You go I go 4-8-12-16-20-24… DB box step overs (24/20) (50/35) Calorie row or bike Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 30 DU (or 20 seconds of work) + 1 Power snatch *Build to a heavy without pushing to failure. Metcon Metcon (Time) 5 RFT 12 Alternating DB snatch (50/35) 12 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a heavy 8 for the day) Metcon Metcon (Time) 3 Individually timed rounds on the 6th minute 400m run 35 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (8×1 @ 90%) Metcon Metcon (Time) For time 60 Cal row or bike 30 BBJO (24/20) 15 Devil’s press (50/35)Read more