CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3×8 @ 60-65%) Metcon Metcon (Time) 4 Individually timed rounds on the 5th minute (work should be completed in 3 minutes or less) *Scale run or WBS as needed 400m run 25 WBS (20/14)Read more

CrossFit OwnIt – Hi-C Weightlifting Back Squat (12 Minute alt EMOM) 8 Back squats 50ft Farmers carry Metcon Metcon (Time) 3 RFT 14 BBJO 16 T2B 18 Single arm OH DB lungeRead more

CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (15 Min EMOM) Minute 0-5 3 Hang squat snatches @ 65% Minute 5-10 2 Hang squat snatches @ 75% Minute 10-15 1 Hang squat snatch @ 85% Weightlifting Bench Press (5×3 @ 75-80% of 1RM) Metcon Metcon (Time) 2 rounds 200m Farmers carry 10 Strict pull-ups/Ring rows w/ feet on box 20 Russian KBS (heavy) :30 Second wall-sit w/ plate out in front 40 Banded good morningsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 3 rounds 300m run (together) 20 Box jumps (24/20) 20 Thrusters (95/65) 2 rounds 30 Calorie row or bike 20 Lateral burpees over the bar 10 Power cleans (185/125)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×10 @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 18 FR barbell lunge (95/65) 9 Pull-ups 3 Devil’s press (50/35)Read more