CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (Snatch complex 5 sets of 1 low hang snatch + 1 power position snatch @ 75% of snatch ) Recovery track Metcon (Weight) Back rack snatch grip push press 3 reps + 3 overhead squats 5 sets @ empty barbell or light weight Metcon CrossFit track Metcon (AMRAP – Reps) 14 minute AMRAP 21 pull ups 21 calorie row/bike/ski 42 DU 15 C2B pull ups 15 calorie row/bike/ski 30 DU 9 bar MU 9 calorie row/bike/ski 18 DU Recovery track metcon Metcon (AMRAP – Reps) 14 minute AMRAP 21 ring rows 21 calorie row/bike/ski 42 single unders 15 jumping pull ups 15 calorie row/bike/ski 30 single unders 9 elevated feet ring rows 9 calorie row/bike/ski 18 single undersRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 6 reps each leg Metcon CrossFit track Metcon (Time) 10 rounds for time 6 thrusters (95/65) 8 lateral burpees over the bar Recovery track metcon Metcon (Time) 10 rounds for time 6 DB thrusters 8 sprawlsRead more

CrossFit OwnIt – CrossFit weightlifting Power Snatch (Every 1:15 x 10 sets 2 power snatches *start at 60% and build to a challenging double) weightlifting Strict press (5 sets x 4 reps @ 70% ) Metcon Metcon (Time) 3 rounds 20 barbell good mornings 20 hand release push ups directly into max reps band pull a-partsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 25 minute AMRAP 40 DU/60 single unders (each) 40 power clean and jerks (115/75) (split) 40 synchro sit ups 40 devils press (50/35) (split)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 75% ) Recovery track Metcon (Weight) 2 DB farmers back step lunge 4 sets x 12 reps alternating Metcon CrossFit track Metcon (AMRAP – Reps) Fight gone bad style 1 minute WBS (20/14) 1 minute box jumps (step down standard) (24/20) 1 minute calorie row 1 minute KBS 1 minute rest X 3 rounds *score = total reps Recovery track metcon Metcon (AMRAP – Reps) Fight gone bad style 1 minute air squats 1 minute box step ups 1 minute calorie row 1 minute hang alt DB snatch 1 minute rest X 3 rounds *score = total repsRead more