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

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 2 reps @ 78% ) Recovery track Metcon (Weight) Front rack barbell lunge 5 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) 4 rounds for time 400m run 20 DB/KB deadlifts (50/35) 5 wall walks Recovery track metcon Metcon (Time)...Read More

CrossFit OwnIt – CrossFit weightlifting Hang Snatch (12 minute EMOM Minute 0-4 3 hang snatches @ 65% Minute 4-8 2 hang snatches @ 70% Minute 8-12 1 hang snatch @ 75% *can be squat or power ) weightlifting Snatch Balance (6 sets x 1 rep @ 75% of snatch *pause 2 seconds in the bottom...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout for time 100 T2B 80 alt DB snatches (50/35) 60 calorie row or bike 40 HSPU 20 clean and jerks (155/105)Read More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg),...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Recovery workout 3 minutes on/2 minutes off x 7 rounds 10 shuttle runs *max calories on machine with remaining timeRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (5 sets x 5 reps @ 78% ) Recovery track Metcon (Weight) 8 seated DB strict press x 5 sets Metcon CrossFit track Metcon (Time) 5 rounds for quality 8 barbell bench press 8 elevated feet ring rows 16 DB bicep curls 16 banded pull downs...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (Snatch complex 1 snatch + 2 hang power snatches *work up to a heavy complex for the day ) Recovery track Snatch grip RDL (5 sets x 5 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for time 9 wall walks 15 snatches (95/65) Recovery track...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Barbell back rack lunge 5 sets x 6 reps (each leg before switching) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 48 DU 24 WBS (20/14) 12 T2B Recovery track metcon...Read More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM 2 cleans + 1 jerk at 78% across ) weightlifting Clean grip RDL (5 sets x 4 reps @ 85% of clean) Metcon Metcon (Time) 3 rounds :20 second hollow hold 20 barbell good mornings :20 plank up downsRead More