CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (5 sets x 3 reps @ 83% ) Recovery track Metcon (Weight) Seated 2 DB strict press 5 sets x 9 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 T2B 10 front squats (115/75) 5 shoulder to overhead (115/75) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 knee raises or v-ups 10 2-DB front squats 5 2-DB shoulder to overhead Run club Metcon (Time) E8MOM x 5 800m run *progressive effortRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (Build to a heavy snatch for the day ) Recovery track Muscle Snatch (5 sets x 5 reps @ light load ) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 10 power cleans (135/95) 75 DU max calorie row or bike with remaining time *score = calories Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 10 2-DB hang cleans 100 single unders Max calorie row or bike with remaining time *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 83% ) Recovery track Metcon (Weight) Back rack barbell box step ups 4 sets x 10 reps (alternating) Metcon CrossFit track Metcon (Time) Murph prep 4 rounds for time 500m run 40 air squats 30 push ups 20 pull ups 10 burpees Recovery track metcon Metcon (Time) Murph prep 4 rounds for time 24/20 calorie row or bike 40 air squats to med-ball 30 elevated push ups 20 ring rows 10 sprawlsRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (Every 1:15 x 10 sets 1 snatch pull + 2 snatches *start at 60% and build ) weightlifting Behind the neck snatch grip push press (5 sets x 4 reps @ moderate weight with 2 second pause overhead on last rep ONLY of every set ) Metcon Metcon (Time) 3 rounds :30 second plank up downs 100m OH KB walk (1 KB OH, 1 KB down by side) 30 Russian twists with or without weightRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner workout) Buy in: 100 DU/150 SU (each partner) 80 Deadlift (135/95) 70 HPC 60 front squats 50 STO 40 bar MU/50 C2B/pull up or ring row variation Cash out:100 DU/150 SU (each partner) *barbell weight is the same for all barbell movementsRead more