CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 70% ) Recovery track Seated 2-DB press (Weight) 5 sets x 8 reps Metcon Metcon (AMRAP – Rounds and Reps) CrossFit & recovery track 20 minute AMRAP 12/10 calorie row or bike 12 single DB overhead tricep extensions (standing) 10...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (build to 1RM) Recovery track Overhead Squat (empty barbell or PVC pipe 5 sets x 10 slow and controlled reps ) Metcon CrossFit track Metcon (Time) For time 800m run 50 T2B 20 power cleans (185/125) Recovery track metcon Metcon (Time) For time 50/42 calorie row or...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (Build to a 1RM ) Recovery track Metcon (Weight) Bulgarian split squats 3 sets x 16 reps each leg Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 5 minute AMRAP 10 lateral burpees over DB 50 DU 10 alt DB snatch (50/35) *rest 2 minutes...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Every 1:15 x 10 sets 2 power snatches @ 70-75% ) weightlifting Muscle Snatch (5 sets x 5 reps @ light/moderate load ) Metcon Metcon (Time) 3 rounds :45 OH plate hold 12 seated alternating DB press 15 banded tricep extensionsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 minute AMRAP (partner) 200m run each partner (relay style) 30 alt DB snatches (50/35) 25 WBS (20/14) 20 synchro v-ups/sit ups *scale for run would be 8 calories on row or bike each partnerRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Low hang snatch (5 sets x 2 reps @ 80%) Recovery track Metcon (Weight) SOTS press 5 sets x 8 reps (empty barbell) Metcon CrossFit track Metcon (Time) For time 12-8-4 Wall walks 36-24-12 1-DB box step ups (50/35) (24/20) Recovery track metcon Metcon (Time) For time 12-8-4...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 1 rep @ 90% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time (15 minute time cap) 50 calorie row/bike 40 T2B 30 single DB alt devils press (50/35) 20 C2B Recovery track metcon Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean Pull (4 sets x 3 reps @ 90% of clean) Recovery track Metcon (Weight) 4 sets x 15 reps empty barbell good mornings Metcon CrossFit track Metcon (Time) 400m run 21 DL (115/75) 21 HPC (115/75) 21 STO (115/75) 400m run 15 DL 15 HPC 15 STO...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (3 reps @ 80% 2 reps @ 83% 1 rep @ 85% 1 rep @ 88% 1 rep @ 90% x 3 sets (90% for 3 sets only)) Recovery track Metcon (Weight) 3 sets x 14 reps each leg Bulgarian split squats Metcon CrossFit track Metcon...Read More

CrossFit OwnIt – CrossFit weightlifting Hang Clean (12 minute EMOM 1 deadlift + 1 hang clean + 1 front squat *start at 60% and build to a moderate weight ) weightlifting Strict press (5 sets x 3 reps @ 75% ) Metcon Metcon (Time) 3 rounds 1 minute plank 15 barbell bent over row 20...Read More