CrossFit OwnIt – CrossFit Weightlifting Bench Press 15 Minutes to establish a heavy set of 3 without pushing to failure. Metcon Metcon (Time) For time 800m run 21 Hang power cleans (95/65) 15 STO (95/65) 9 Power snatches (95/65)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 28 Minute AMRAP (You go I go) 60 Calorie row or bike 40 Front squats (115/75) 20 C2B pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 85%) Metcon Metcon (Time) 4 RFT 20 DB snatch (50/35) 40 DU (2:1) 20 HRPURead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 Minutes) 1 C&J every 30 seconds @ 65-70% Metcon Metcon (Time) For time 15-12-9-6-3 BBJO(24/20) Dead-lifts (205/145)Read more

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups 3×10 @ 95% of 10RM Metcon Metcon (AMRAP – Reps) Team of 3 for max reps (each partner on different exercise) 2 rounds (2 minutes @ each exercise) Max cal bike or row Max empty bb thrusters (45/33) Max T2BRead more