CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 2 reps @ 85% ) Recovery track Metcon (Weight) Bulgarian split squats 4 sets x 10 reps each leg *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 5 thrusters (95/65) 5 T2B 30 DU...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch (10 minute EMOM 1 snatch @ 80% across ) weightlifting Strict press (5 sets x 3 pause strict press @ light/moderate weight *2 second pause at forehead then continue pressing. STRICT) Metcon Metcon (Time) 3 rounds 15 seated barbell strict press 20 band pull a-parts into max empty barbell...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 8 minute AMRAP 200m run (together) 15 power snatches (95/65) Rest 2 minutes 8 minute AMRAP 200m run (together) 15 thrusters (95/65) Rest 2 minutes 8 minute AMRAP 200m run (together) 15 synchro burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Pull (5 sets x 10 reps @ 75% of snatch max ) Recovery track Metcon (Weight) 2 DB deadlifts 4 sets x 12-16 reps Metcon CrossFit track Metcon (AMRAP – Reps) 1 minute on/1 minute off x 10 sets 25 DU max wall walks Recovery track metcon...Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Weighted strict pull ups 5 sets x 5-10 reps Skill Metcon (AMRAP – Reps) Elevated feet rings rows 5 sets x 12-18 reps *add vest if you can Metcon CrossFit track Metcon (Time) 4 rounds for quality 16 DB bench press 16 KB gorilla rows 32...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 12-16 reps @ 50-60% *build each set if you can ) Recovery track Metcon (Weight) Seated barbell strict press 4 sets x 12-16 reps *same load, increase reps from last week Metcon CrossFit track Metcon (Time) For time 50/40 calorie bike or row...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (Clean complex: 6 sets of 1 power position clean + 1 low hang clean + 1 split jerk @ 70% of clean and jerk ) Recovery track Metcon (Weight) 3 hang muscle clean + 3 front squats 6 sets at a moderate weight Metcon CrossFit...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (6 sets x 2 reps @ 83% ) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 8 reps each leg *same weight as last week Metcon CrossFit track Metcon (Time) 5RFT 14 T2B 12 deadlifts (185/135) 10 bar facing burpees Recovery track metcon Metcon...Read More

CrossFit OwnIt – CrossFit weightlifting Power Clean (Every 1:15 x 10 sets 2 power cleans *start at 60% and build to a challenging double ) Weightlifting Clean Pull (5 sets x 3 reps @ 90% of clean 1RM ) Metcon Metcon (Time) 3 rounds 100m OH plate walk 15 barbell bicep curls :30 to 1...Read More