CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip RDL (6 sets x 4 reps @ 95% of clean max ) Recovery track Metcon (Weight) 5 sets x 10 reps of: Single leg KB RDL (each leg) Metcon CrossFit track Metcon (Time) 6 rounds at a moderate pace 14/12 calorie row or bike 10 barbell...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 reps @ 75% x 1 set 3 reps @ 80% x 3 sets ) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 9 reps (each leg) * add 2 KB’s if desired Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 10 minute...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 reps @ 75% x 1 set 3 reps @ 80% x 4 sets ) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 9 reps (each leg) * add 2 KB’s if desired Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 10 minute...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (8 singles anywhere between 83-90%) Recovery track Metcon (Weight) 5 sets x 8 reps empty barbell snatch grip back rack strict press OR SOTS press Metcon CrossFit track Metcon (Time) 2 RFT 500m run 25 T2B 50 alt DB snatches (50/35) Recovery track metcon Metcon (Time) 2...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (6 reps @ 68% x 1 set 5 reps @ 70% x 3 sets ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (AMRAP – Reps) For total reps 5 sets 1 minute row or bike 1 minute rest 1 minute...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets 1 power position snatch + 1 hang snatch + 1 snatch from the floor *start at 50% of snatch and build ) Weightlifting Snatch Grip Deadlift (5 sets x 3 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds 15 bent...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 25 minute AMRAP (you go I go) 2-4-6-8-10-12…etc Clean and jerk (135/95) T2B 1-DB overhead lunges (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 reps @ 70% x 1 set 5 reps @ 75% x 3 sets ) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 8 reps each leg (add 2 KB’s if needed) Metcon CrossFit track Metcon (AMRAP – Reps) TABATA (8 rounds at each...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (8 singles anywhere between 80-88% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 5 rounds at a moderate pace 15 calories on bike or row 12 DB bench press 9 dips Recovery track metcon Metcon (Time) 5 rounds...Read More

CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (Time) 9/11 Team Workout (30 minute time cap) 343 calorie row/bike/ski Partner 1- Max calorie row/bike/ski Partner 2- 9 bar facing burpees 11 thrusters (95/65) 23 DU or 37 single unders The workout concludes when 343 calories have been accumulated or at the 30 minute capRead More