CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Front rack barbell box step ups 4 sets x 12 reps (alternating) Metcon CrossFit track Metcon (Time) 4 RFT 90 DU 30 alt DB snatches (50/35) Recovery track metcon Metcon (Time) 4 RFT 90 drag rope single unders 30 KBSRead more

CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (AMRAP – Reps) Murph prep E3MOM x 15 sets 200m run 5 C2B pull ups 10 deficit push ups 15 air squats Recovery track metcon Metcon (AMRAP – Reps) Murph prep E3MOM x 15 sets 15/12 calorie bike 5 pull ups or ring rows 10 push ups or elevated push ups 15 air squats or 15 air squats to a targetRead more

CrossFit OwnIt – CrossFit weightlifting Hang Clean (12 minute EMOM 1 hang power clean + 1 hang squat clean @ 70% of hang power or power clean across ) weightlifting Strict press (5 sets x 2 reps @ challenging/moderate weight across *2 second pause at forehead then continue pressing) Metcon Metcon (Time) 3 rounds :45-1 minute plank 15 barbell bent over row 15 DB bicep curlsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 10 minute AMRAP You go I go rounds 2 single arm DB alt devils press (50/35) 3 power snatches (115/75) 2 bar MU/3 C2B/3 pull ups/4 ring rows 2 minutes rest 10 minute amrap You go I go rounds 2 burpee pulls ups/burpee ring rows 3 clean and jerks (115/75) 2 thrusters (115/75)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (5 sets x 5 reps @ 100% of clean max) Recovery track Metcon (Weight) 2 KB RDL (not single leg) 5 sets x 9 reps Metcon CrossFit track Metcon (AMRAP – Reps) CrossFit & recovery track 16 minutes 1 minute on/1 minute off Max calories on a machine with a partner *score = total caloriesRead more