CrossFit OwnIt – CrossFit weightlifting Snatch (12 minute EMOM 1 snatch pull + 1 power position snatch (from hip) @ 60-70% of snatch across ) weightlifting Muscle Snatch (5 sets x 5 reps @ light weight ) Metcon Metcon (Time) 3 rounds 15 barbell good mornings 10 single leg KB RDL’s (each leg) 15 barbell...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) Buy in: 200 DU/300 single unders 5 rounds 24 single arm alt devils press (50/35) 16 hang power cleans and jerks (115/75) 24 WBS (20/14) Cash out: 200 DU/300 single undersRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75% ) Recovery track Metcon (Time) Seated KB press 4 sets x 8 reps Metcon CrossFit track Isabel (Time) For Time: 30 Snatches, 135# / 95# Recovery track metcon Metcon (Time) For time 60 alt DB snatchesRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75% ) Recovery track Metcon (Time) Seated KB press 4 sets x 8 reps Metcon CrossFit track Isabel (Time) For Time: 30 Snatches, 135# / 95# Recovery track metcon Metcon (Time) For time 60 alt DB snatchesRead More

CrossFit OwnIt – CrossFit Skill Metcon (Time) 20 minutes to work on rope climbs Recovery track Metcon (AMRAP – Reps) L-sit strict pull ups 5 sets x 5 reps Metcon CrossFit track Metcon (Time) Lower body body building 4 rounds for quality 20 back rack barbell lunges (take barbell from the floor. Alternate legs) 40...Read More

CrossFit OwnIt – CrossFit Skill Metcon (Time) 20 minutes to work on rope climbs Recovery track Metcon (AMRAP – Reps) L-sit strict pull ups 5 sets x 5 reps Metcon CrossFit track Metcon (Time) Lower body body building 4 rounds for quality 20 back rack barbell lunges (take barbell from the floor. Alternate legs) 40...Read More

CrossFit OwnIt – CrossFit Skill Metcon (Time) 20 minutes to work on rope climbs Recovery track Metcon (AMRAP – Reps) L-sit strict pull ups 5 sets x 5 reps Metcon CrossFit track Metcon (Time) Lower body body building 4 rounds for quality 20 back rack barbell lunges (take barbell from the floor. Alternate legs) 40...Read More

CrossFit OwnIt – CrossFit Skill Metcon (Time) 20 minutes to work on rope climbs Recovery track Metcon (AMRAP – Reps) L-sit strict pull ups 5 sets x 5 reps Metcon CrossFit track Metcon (Time) Lower body body building 4 rounds for quality 20 back rack barbell lunges (take barbell from the floor. Alternate legs) 40...Read More

CrossFit OwnIt – CrossFit Skill Metcon (Time) 20 minutes to work on rope climbs Recovery track Metcon (AMRAP – Reps) L-sit strict pull ups 5 sets x 5 reps Metcon CrossFit track Metcon (Time) Lower body body building 4 rounds for quality 20 back rack barbell lunges (take barbell from the floor. Alternate legs) 40...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (4 sets x 4 reps across *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) Partner workout (teams of 2) 15 minute AMRAP 50 calorie row or bike...Read More