CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (Time) Murph prep For time 800m run 35 pull ups 55 push ups 75 air squats 800m run 35 pull ups 55 push ups 75 air squats 800m run Recovery track metcon Metcon (Time) Murph prep For time 60/50 calorie bike or row 35 pull ups/ring rows...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 2 power snatches @ 75% across ) weightlifting Snatch Balance (5 sets x 2 reps @ 65-70% of snatch *focus on stability in the bottom position ) Metcon Metcon (Time) 3 rounds for quality 100m farmers carry 20 barbell good mornings 20 banded tricep pull...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For total time 5 rounds 10 thrusters (95/65) 10 HSPU/HRPU 4 rounds 20 hang power cleans (95/65) 15 T2B 3 rounds 400m run (together) 10 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Hang Snatch (Complex 5 sets @ 60% of: 2 snatch deadlifts + 2 hang snatch high pull + 2 hang snatch ) Recovery track Metcon (Weight) Single arm KB complex 5 sets EACH arm of: 4 KB deadlifts + 4 KB hang high pull + 4 KB hang...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (Work up to a heavy 3RM ) Recovery track Metcon (Weight) Seated barbell strict press 5 sets x 8 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 10 DB bench press 20 KB gorilla rows 30 light 2 DB alternating bicep curls Recovery track...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Squat Clean (6 sets x 2 reps @ 80% ) Recovery track Metcon (Weight) Med-ball clean 5 sets x 15 reps Metcon CrossFit track Metcon (AMRAP – Reps) 15 minute AMRAP 80/65 calorie row or bike 40 T2B 80 WBS (20/14) Recovery track metcon Metcon (AMRAP – Reps)...Read More

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...Read 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...Read 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...Read 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...Read More