CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Grip Deadlift (5 sets x 8 reps @ 100% of snatch ) Recovery track Metcon (Weight) Single leg DB RDL 5 sets x 10 reps each leg Metcon CrossFit track Metcon (AMRAP – Reps) Partner workout You go I go rounds with partner 1 minute on/1 minute...Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Rope climb practice Accumulate 10-15 rope climbs or 15-20 rope lay to stand Metcon CrossFit track Metcon (Time) 5 rounds for quality 15 DB bench press 20 empty barbell bicep curls 50 foot front rack DB lunge Recovery track metcon Metcon (Time) 5 rounds for quality...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (5 sets x 8 reps @ 60-65%) Recovery track Metcon (Weight) Seated barbell strict press 5 sets x 6-8 reps *slight increase in loading from last week Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 rounds 200m run 20 alt...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Power clean + Push jerk (Clean complex 1 power clean + 1 hang clean + 1 push jerk x 8 sets @ 78% of power clean ) Recovery track Metcon (Weight) DB clean complex 2 hang power cleans + 4 shoulder to overhead x 8 sets Metcon CrossFit...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 5 x 6 reps each leg *same weight as last week Metcon CrossFit track Metcon (Time) 3 rounds for time 21 deadlifts (155/105) 15 lateral burpees over the bar 9 wall...Read More

CrossFit OwnIt – CrossFit weightlifting Hang Clean (12 minute EMOM 2 hang cleans + 1 jerk @ 75% of hang clean *if you don’t have a hang clean max, use 70% of clean max ) weightlifting Muscle Clean (5 sets x 6 reps @ light/moderate weight *NO re-dip) Metcon Metcon (Time) 3 rounds 1 minute...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For total time 3 rounds of: 25 DU/35 single unders (each partner) 15 Clean and jerks (95/65) (split) 2 rounds of: 30-20-10 WBS (20/14) (split) Synchro air squats 1 round of: 400m run 21 hang snatches (95/65) 400m run 15 hang snatches 400m run 9 hang...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (4 sets x 15 reps @ 60-65% *overhand grip only ) Recovery track Metcon (AMRAP – Reps) 5 sets x 20 reps empty barbell good mornings Metcon CrossFit track Metcon (Time) For total time You go I go rounds with a partner x 8 rounds EACH partner...Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Strict chin ups 5 sets x 5-10 reps Recovery track Metcon (AMRAP – Reps) Supinated grip elevated feet rings rows 5 sets x 10 reps *add vest if you need Metcon CrossFit track Metcon (Time) 5 rounds for quality 10 barbell bench press 20 front rack...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 8-10 reps @ 60-65% ) Recovery track Metcon (Weight) Seated strict press (barbell) 5 sets x 10-12 reps *slight increase in loading Metcon CrossFit track Metcon (Time) 3 RFT 500m run 25 burpee pull ups Recovery track metcon Metcon (Time) 3 RFT 25/20...Read More