CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (Clean & jerk complex 1 clean from the floor + 1 clean from below the knee + 1 clean from above the knee + 1 jerk *work up to a heavy for the day ) Recovery track Clean grip RDL (5 sets x 5 reps @ 100% of clean ) Metcon CrossFit track Metcon (AMRAP – Reps) 9 minute AMRAP 50 WBS (20/14) 50 T2B Recovery track metcon Metcon (AMRAP – Reps) 9 minute AMRAP 50 goblet squats 50 knee raisesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 2 reps @ 78% ) Recovery track Metcon (Weight) Front rack barbell lunge 5 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) 4 rounds for time 400m run 20 DB/KB deadlifts (50/35) 5 wall walks Recovery track metcon Metcon (Time) 4 rounds for time 24/20 calorie machine 20 empty barbell deadlifts 5 inch worm pushups/scaled wall walksRead more

CrossFit OwnIt – CrossFit weightlifting Hang Snatch (12 minute EMOM Minute 0-4 3 hang snatches @ 65% Minute 4-8 2 hang snatches @ 70% Minute 8-12 1 hang snatch @ 75% *can be squat or power ) weightlifting Snatch Balance (6 sets x 1 rep @ 75% of snatch *pause 2 seconds in the bottom position ) Metcon Metcon (Time) 3 rounds for time 10 barbell bent over row 12 elevated feet ring rows or regular ring rows 15 barbell good morningsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout for time 100 T2B 80 alt DB snatches (50/35) 60 calorie row or bike 40 HSPU 20 clean and jerks (155/105)Read more

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg) M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg) *Rep count should be recorded in the comment boxTo learn more about CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) click here Metcon CrossFit Games Open 25.2 (22.3 Repeat) Scaled: (Ages 16-54) (Time) For time: 21 jumping pull-ups 42 single-unders 21 thrusters (weight 1) 18 pull-ups 36 single-unders 18 thrusters (weight 2) 15 chest-to-bar pull-ups 30 single-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 45 lb (20kg), then 55 lb (25kg), then 65 lb (29kg) M:...Read more