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...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (Superset X 5 sets of: 5 bench press at same weight across + 5 rope pull ups each arm leading ) Recovery track Metcon (AMRAP – Reps) Superset X 5 sets DB floor press x 9 reps + Supinated ring rows x 9 reps Metcon CrossFit...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (5 sets x 3 reps @ 83% ) Recovery track Metcon (Weight) Seated 2 DB strict press 5 sets x 9 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 T2B 10 front squats (115/75) 5 shoulder to overhead (115/75) Recovery...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (Build to a heavy snatch for the day ) Recovery track Muscle Snatch (5 sets x 5 reps @ light load ) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 10 power cleans (135/95) 75 DU max calorie row or...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 83% ) Recovery track Metcon (Weight) Back rack barbell box step ups 4 sets x 10 reps (alternating) Metcon CrossFit track Metcon (Time) Murph prep 4 rounds for time 500m run 40 air squats 30 push ups 20 pull ups...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch (Every 1:15 x 10 sets 1 snatch pull + 2 snatches *start at 60% and build ) weightlifting Behind the neck snatch grip push press (5 sets x 4 reps @ moderate weight with 2 second pause overhead on last rep ONLY of every set ) Metcon Metcon (Time)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner workout) Buy in: 100 DU/150 SU (each partner) 80 Deadlift (135/95) 70 HPC 60 front squats 50 STO 40 bar MU/50 C2B/pull up or ring row variation Cash out:100 DU/150 SU (each partner) *barbell weight is the same for all barbell movementsRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Pull (6 sets x 2 reps @ 105%) Recovery track Metcon (Weight) Single leg barbell RDL 5 sets x 8 reps each leg Metcon CrossFit track Metcon (AMRAP – Reps) CrossFit track & recovery track Athletes choice 10 minute echo bike test for calories Metcon CrossFit track...Read More

CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (Weight) Superset 4 sets x 12 reps across DB bench press + 4 sets x 8 strict pull ups Recovery track Metcon (AMRAP – Reps) Superset 4 sets x max reps deficit HRPU (on 45# bumpers) + 4 sets x max reps elevated feet ring rows Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Split Jerk (8 sets x 1 rep @ 85% ) Recovery track Split position strict press (5 sets x 5 reps ) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 100m run 10 T2B 10 alt hang DB clean and jerks (50/35) Recovery track...Read More