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

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 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...Read 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...Read 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...Read 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...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 6 reps each leg Metcon CrossFit track Metcon (Time) 10 rounds for time 6 thrusters (95/65) 8 lateral burpees over the bar Recovery track metcon Metcon (Time) 10...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (Every 1:15 x 10 sets 2 power snatches *start at 60% and build to a challenging double) weightlifting Strict press (5 sets x 4 reps @ 70% ) Metcon Metcon (Time) 3 rounds 20 barbell good mornings 20 hand release push ups directly into max reps band pull...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 25 minute AMRAP 40 DU/60 single unders (each) 40 power clean and jerks (115/75) (split) 40 synchro sit ups 40 devils press (50/35) (split)Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 75% ) Recovery track Metcon (Weight) 2 DB farmers back step lunge 4 sets x 12 reps alternating Metcon CrossFit track Metcon (AMRAP – Reps) Fight gone bad style 1 minute WBS (20/14) 1 minute box jumps (step down standard)...Read More