CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 3 rounds of 30 calorie row or bike 20 power snatches (115/75) 10 bar MU/15 C2B/pull up variation 1 round 400m run (relay style) 60 synchro burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (3 reps @ 75% 3 reps @ 80% 2 reps @ 83% 1 rep @ 85% 1 rep @ 88%) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 4 RFT 55 DU 10 DB shoulder to overhead right arm...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch grip RDL (4 sets x 4 reps @ 100% ) Recovery track Metcon (Weight) Single leg KB RDL 4 sets x 12 reps each leg Metcon CrossFit track Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups Recovery track metcon Metcon (Time) 21-15-9 2-KB dead-lifts...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 2 reps @ 85% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) At a moderate pace (both CrossFit & recovery track) 17 minute AMRAP 14/12 calorie row 10 DB bench press 15...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (5 reps @ 63% 4 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets) Recovery track Metcon (Weight) bottoms up KB press 4 sets x 12 reps each arm Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 4 minute AMRAP 7...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 2 reps @ 85% ) Recovery track Metcon (Weight) Bulgarian split squats 4 sets x 12 reps each leg Metcon CrossFit track Metcon (Time) 3 RFT 400m run 21 bar facing burpees 12 front squats (135/95) Recovery track metcon Metcon (Time) 3 RFT...Read More

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