CrossFit OwnIt – CrossFit Weightlifting Front rack box step up Establish a 5RM each leg. Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 10 Dead-lift (135/95) 5 STO (135/95) 10 T2B 5 High box jumps (30/24)Read more

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (15 Minute EMOM) *Build to a heavy for the day. Start light and build. Weightlifting Push Jerk (5×2 @ 75 of 1 RM) Metcon Metcon (Time) 2 rounds 100m OH carry w/ DB’s/ KB’s/ or plate 10 Turkish sit ups 15 Good mornings with barbell 20 Russian KBS 25 Russian twistsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 4 rounds 30 hang power cleans (95/65) 30 Front rack lunges (95/65) 3 rounds 30 lateral burpees over bar 20 cal row or bike 15 bar mu (or pull up variation)Read more

CrossFit OwnIt – CrossFit Weightlifting 12 minute EMOM (*Build to a moderate load) 1 Power snatch + 1 OHS Metcon Metcon (Time) 3RFT 24 alt DB snatch (50/35) 24 BJO (24/20) 24 mountain climbersRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 91%) Metcon Metcon (Time) (14 min cap) For time 60 Thrusters (95/65) *Every time athlete breaks complete 6 2 DB box step ups (24/20) (50/35)Read more