CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 3 reps @ 80-85% ) Metcon Metcon (Time) 6 RFT 14 front rack barbell lunge (75/55) 14 shoulder to overhead (75/55)Read more

CrossFit OwnIt – CrossFit weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 15/12 calorie row or bike 10 shuttle runs (50 feet = 1) 2 rope climbsRead more

CrossFit OwnIt – CrossFit weightlifting Split Jerk (6 singles @ 80-85% ) Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 HSPU DB snatch (50/35) (each arm = 1 right arm + 1 left arm) Metcon Metcon (Time) Run club at 4:30 pm 6 rounds continuous 500m run hard pace 200m walkRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (2 sets x 2 reps @ 75% 2 sets x 2 reps @ 80 4 sets x 1 rep @ 85%) Metcon Metcon (AMRAP – Reps) 14 minute AMRAP 50/42 calorie row or bike 50 WBS (20/14) 50 T2B 50 burpee box jump overs (24/20)Read more

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 80-85% range ) Metcon Metcon (Time) 9 rounds for time 30 DU (2:1) 6 power cleans (135/95)Read more