CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 12-16 reps @ 50-60% *build each set if you can ) Recovery track Metcon (Weight) Seated barbell strict press 4 sets x 12-16 reps *same load, increase reps from last week Metcon CrossFit track Metcon (Time) For time 50/40 calorie bike or row...Read More
CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (Clean complex: 6 sets of 1 power position clean + 1 low hang clean + 1 split jerk @ 70% of clean and jerk ) Recovery track Metcon (Weight) 3 hang muscle clean + 3 front squats 6 sets at a moderate weight Metcon CrossFit...Read More
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