CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (4 sets x 4 reps @ 75% ) Recovery track DB bench press (4 sets x 12 reps ) Metcon CrossFit track Metcon (Time) 5 rounds for quality 12 DB bicep curls 14 DB skull crushers 16 push ups 18 banded tricep pull downs 20 banded...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (8 minute EMOM 5 deadlifts @ 55-60% ) Recovery track Metcon (Weight) KB single leg RDL 4 sets x 10 reps (each leg) Metcon CrossFit track Metcon (AMRAP – Reps) 5 minute cap 500m run Max calories on a machine with remaining time *rest 2 minutes x...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Seated barbell strict press 4 sets x 12 reps Metcon CrossFit track Metcon (Time) For time 18-15-12-9-6-3 Front squat (95/65) T2B Recovery track metcon Metcon (Time) For time 18-15-12-9-6-3 Goblet squats Knee raises or v-upsRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Barbell back rack box step ups 4 sets x 8 reps (alternating) Metcon CrossFit track Metcon (Time) 5 rounds for time 50 DU 20 alt DB hang clean and jerk (50/35) 10 burpees over the DB Recovery...Read More

CrossFit OwnIt – CrossFit weightlifting Clean (12 minute EMOM minute 0-4 2 cleans @ 70% Minute 4-8 2 cleans @ 75% Minute 8-12 1 clean @ 80% ) weightlifting Push Press (5 sets x 3 reps @ 70%) Metcon Metcon (Time) 3 rounds :30 seconds-1 minute plate hold 15 seated db press (2 db’s) :30...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 50-40-30 Synchro air squats Synchro sit ups 30-20-10 Lateral burpees over the bar Thrusters (95/65) 20-15-10 Burpee pull ups Front rack barbell lunge (95/65)Read More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 25.3 RX’d: (Ages 16-54) (Time) For time: 5 wall walks 50-calorie row 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 50-calorie row Time Cap: 20 Minutes* F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch M:...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Recovery workout 90 seconds row for calories 90 seconds echo bike for calories 1 minute rest x 8 setsRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (5 sets x 2 reps @ 78% ) Recovery track Metcon (Weight) seated barbell strict press 5 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 10 DB bench press 2 rope climbs 15 empty barbell bicep curls Recovery track metcon Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (Clean & jerk complex 1 clean from the floor + 1 clean from below the knee + 1 clean from above the knee + 1 jerk *work up to a heavy for the day ) Recovery track Clean grip RDL (5 sets x 5 reps...Read More