CrossFit OwnIt – CrossFit weightlifting Snatch (12 minute EMOM 2 touch and go snatches *start at 50-60% and build ) Weightlifting Behind the neck snatch grip strict press (5 sets x 4 reps *moderate weight across all 5 sets ) Metcon Metcon (Time) 3 rounds 200m OH plate walk :30 second wall sit holding plate...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (30 minute cap) Partner 1000m row/70 calorie bike 90 WBS (20/14) 800m run (together) 70 burpees 60 pull ups 50 STO (115/75) 40 front rack lunges (115/75) 30 HSPU 20 ground to overhead (115/75) 10 ring MU/2:1 pull up variationRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Split Jerk (5 sets x 3 reps @ 70% ) Recovery track Metcon (Weight) Seated KB bottoms ups strict press 5 sets x 10 reps (each arm) Metcon CrossFit track Metcon (Time) 5 RFT 9 hang snatches (95/65) 12 T2B 50 DU Recovery track metcon Metcon (Time) 5...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Pull (4 sets x 4 reps @ 100%) Recovery track Metcon (Weight) 5 sets x 15 reps empty barbell good mornings Metcon CrossFit track Metcon (Time) 6 rounds at a moderate pace 14/12 calorie bike 2 rope climbs 14/12 calorie row 10 dead-lifts (185/135) Recovery track metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 83%) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 10 reps (each leg) Metcon CrossFit track Metcon (AMRAP – Reps) 16 minute alt EMOM 2-5 wall walks 5-15 HRPU Recovery track metcon Metcon (AMRAP – Reps) 16 minute...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (2 cleans + 1 jerk @ 80-85% x 6 sets ) Recovery track Metcon (Time) 20 minutes of zone 2 (mixed mono) Metcon CrossFit track Metcon (Time) 5 RFT 9 squat cleans (135/95) 6 bar MU/12 pull up variation Recovery track metcon Metcon (Time) 5...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 83% ) Recovery track Metcon (Weight) Front rack KB back step lunge 5 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 90 seconds on/90 seconds off x 6 sets 10 shuttle runs Max line facing burpees with...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 90 seconds x 10 sets 2 power cleans + 1 jerk *start at 60% and build ) Weightlifting Strict press (5 sets x 4 reps @ 70% ) Metcon Metcon (Time) 3 rounds :30 second weighted plank (1 minute if not weighted) 20 banded tricep extensions...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout for time 50 farmers carry DB lunges (50/35) 40 lateral burpees over the bar 30 power snatches (115/75) 20 bar MU 10 devil’s press (each partner) (50/35) 20 bar MU 30 power snatches (115/75) 40 lateral burpees over the bar 50 farmers carry DB lunges (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (3 reps @ 73% 3 reps @ 75% 3 reps @ 78% 3 reps @ 80% x 3 sets (80% only)) Recovery track Seated 2-DB press (Weight) 5 sets x 7 reps Metcon CrossFit track Metcon (AMRAP – Reps) TABATA (:20 seconds on/:10 seconds off) 8...Read More