CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean (Build to a heavy clean for the day ) Recovery track Hang muscle clean (5 sets x 5 reps ) Metcon CrossFit track Metcon (Time) For time 50 WBS (20/14) 50 burpees 50 WBS (20/14) Recovery track metcon Metcon (Time) For time 50 goblet squats 50 sprawls...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Front rack barbell box step ups 4 sets x 10 reps (alternating) Metcon CrossFit track Metcon (Time) 4 rounds for time 20 box jump overs (24/20) 20 shoulder to overhead (95/65) Recovery track metcon...Read More

CrossFit OwnIt – CrossFit weightlifting Power Clean (10 minute EMOM 2 power cleans @ 75-80% across ) weightlifting Push Jerk (5 sets x 3 reps @ 70% ) Metcon Metcon (Time) 3 rounds 15 barbell bent over row 25 empty barbell good mornings 25 Russian KBSRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time Buy in: 20 bar MU/30 C2B/pull up variation 40-30-20-10 Alt DB snatches (50/35) Lateral burpees over the DB 10-20-30-40 Synchro lunges Double unders/single unders (each at the same time) Cash out: 20 bar MU/30 C2B/pull up variationRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (10 minute EMOM 4 deadlifts @ 65-70% across) Recovery track Metcon (Weight) Single leg barbell RDL 4 sets x 10 reps each leg Metcon CrossFit track Metcon (AMRAP – Reps) 20 minute alt EMOM 5-15 T2B 7 shuttle runs 5-10 strict HSPU 11/9 calorie row or bike...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (5 sets x 8 reps @ 60% ) Recovery track Metcon (Weight) DB bench press 5 sets x 12 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 5/5 rope pull ups (5 each arm) 10 barbell skull crushers 10 gorilla KB rows 21’s bicep...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 10 reps *build each set to a heavy 10 ) Recovery track Metcon (Weight) Seated 2-DB strict press 4 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20/15 calorie row or bike...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (Snatch complex 3 hang snatches (from any hang position) x 6 sets @ 70-75% of snatch) Recovery track Muscle Snatch (6 sets x 6 reps @ light weight for speed and aggressive turn over ) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 83%) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 7 reps each leg *same weight as last week Metcon CrossFit track Metcon (Time) 3 RFT 34 wallballs (20/14) 34 line facing burpees Recovery track metcon Metcon (Time) 3...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM Minute 0-4 1 power snatch from the floor + 2 hang power snatches @ 60% Minute 4-8 1 power snatch from the floor + 2 hang power snatches @ 65% Minute 8-12 1 power snatch from the floor + 2 hang power snatches @ 70%...Read More