CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout l 2 rounds for time 60 DU/80 single unders (each partner) 40 power snatches (115/75) 60 T2B 40 push press (115/75) 60 calorie row or bike 40 front squats (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (4 sets x 10-15 reps @ 55% of deadlift max ) Recovery track Metcon (Weight) Single leg KB RDL 4 sets x 10-15 reps each leg Metcon CrossFit track Metcon (Time) For time 40 KHSPU 20 power cleans (135/95) 30 SHSPU 10 power cleans (185/135) 100ft handstand wall 5 power cleans (225/155) Recovery track metcon Metcon (Time) For time 40 HRPU 20 power cleans 30 seated DB strict press 10 power cleans 10 wall walks 5 power cleansRead more

CrossFit OwnIt – CrossFit Metcon CrossFit track Strict chest to bar (AMRAP – Reps) Recovery track Metcon (AMRAP – Reps) Elevated feet ring rows 5 sets x 5-10 reps *add vest if needed but pull all the way to the chest Metcon CrossFit track Metcon (Time) 5 rounds for quality 12 DB bench press 12 KB gorilla rows 50ft DB front rack lunge Recovery track metcon Metcon (Time) 5 rounds for quality 12 DB floor press 12 DB bent over row each arm 24 goblet squatsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 10-15 reps @ 55% ) Recovery track Metcon (Weight) Seated barbell strict press 4 sets x 10-15 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max 1 DB alternating devils press (50/35) with remaining time *score = devils press Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/15 calorie row or bike Max alternating DB snatch with remaining time *score = db snatches Run club Metcon (Time) E6MOM x 5 sets 800m Run *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (Snatch complex 5 sets of 1 low hang snatch + 1 power position snatch @ 75% of snatch ) Recovery track Metcon (Weight) Back rack snatch grip push press 3 reps + 3 overhead squats 5 sets @ empty barbell or light weight Metcon CrossFit track Metcon (AMRAP – Reps) 14 minute AMRAP 21 pull ups 21 calorie row/bike/ski 42 DU 15 C2B pull ups 15 calorie row/bike/ski 30 DU 9 bar MU 9 calorie row/bike/ski 18 DU Recovery track metcon Metcon (AMRAP – Reps) 14 minute AMRAP 21 ring rows 21 calorie row/bike/ski 42 single unders 15 jumping pull ups 15 calorie row/bike/ski 30 single unders 9 elevated feet ring rows 9 calorie row/bike/ski 18 single undersRead more