CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 83% x 3 sets Weightlifting Clean grip RDL (4×4 @ 105% of 1RM clean) Weightlifting Power Jerk 3 @ 70% 3 @ 75% 2 @ 80% x 3 setsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 4 RFT (You go I go) 100 DU (2:1) 30 Bar facing burpees 15 Snatches (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (4×3 @ 75%) Metcon Metcon (Time) 21-15-9 Box jumps (24/20) Squat clean thrusters (ascending weight-95/65:135/95;155/105)Read more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10 pounds heavier from Monday. ) Please do not exceed 10 pounds as this will be a 6 week cycle. Metcon Metcon (Time) E5MOM 3 individually timed rounds 400m run 17 HSPU 17 SDHP (115/75) *Record slowest round *Scale HSPU to 9 reps for athletes that cannot perform a max unbroken set of at least 15 reps. *Scale for HSPU will be seated DB press.Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×10 @ 60% 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon Metcon (AMRAP – Reps) 10 min AMRAP 55 WBS (20/14) 55 C2B Pull-upsRead more