Category

WOD
CrossFit OwnIt – CrossFit weightlifting Clean (10 minute EMOM 1 clean pull + 1 clean from power position + 1 front squat @ 70% of clean max across) weightlifting Strict press (5 sets x 5 reps @ 65% ) Metcon Metcon (Time) 3 rounds 100m OH plate walk 20 banded good mornings 20 DB bicep...
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CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 13 minute AMRAP 20 thrusters (95/65) 20 T2B 200m run (together) Rest 2 minutes 13 minute AMRAP 15 power snatches (95/65) 15 C2B pull ups 15 calorie row or bike
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CrossFit OwnIt – CrossFit Weightlifting CrossFit track Split Jerk (6 sets x 3 reps @ 70% *focus on speed and footwork ) Recovery track Turkish Get Up (4 sets x 6 reps *3 reps each arm ) Metcon Metcon (AMRAP – Reps) CrossFit & recovery track Valentine’s Day workout 18 minute AMRAP (partner) 150 synchro...
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CrossFit OwnIt – CrossFit Skill Metcon (Time) Butterfly pull ups Recovery track Metcon (Time) Elevated feet ring rows 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 8-7-6-5-4-3-2-1 Devils press (50/35) Wall walks Recovery track metcon Metcon (Time) For time 12-11-10-9-8-7-6-5-4-3-2-1 KBS Inch worm push ups
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CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (6 sets x 3 reps *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality (22 minute cut off) 50 foot 2-DB front rack lunge (50/35) 15 HRPU 3...
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CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (6 sets x 3 reps @ 80% ) Recovery track Metcon (Weight) Single leg KB RDL 4 sets x 16 reps *8 reps each leg Metcon CrossFit track CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars...
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CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (6 sets x 3 reps @ 80%) Recovery track Metcon (Weight) Farmers carry DB lunge 4 sets x 12 reps alternating Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 200m run 20 alt DB snatches (50/35) 10 burpees over DB Recovery track...
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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...
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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 unders
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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 snatches
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