CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (4 sets x 4 reps @ 75% ) Recovery track DB bench press (4 sets x 12 reps ) Metcon CrossFit track Metcon (Time) 5 rounds for quality 12 DB bicep curls 14 DB skull crushers 16 push ups 18 banded tricep pull downs 20 banded face pulls Recovery track metcon Metcon (Time) 5 rounds for quality 12 barbell bicep curls 14 barbell skull crushers 16 elevated push ups 18 banded tricep pull downs 20 banded face pullsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (8 minute EMOM 5 deadlifts @ 55-60% ) Recovery track Metcon (Weight) KB single leg RDL 4 sets x 10 reps (each leg) Metcon CrossFit track Metcon (AMRAP – Reps) 5 minute cap 500m run Max calories on a machine with remaining time *rest 2 minutes x 3 sets *score = calories Recovery track metcon Metcon (AMRAP – Reps) 5 minute cap 16 farmers carry shuttle walk Max calories on a machine with remaining time *rest 2 minutes x 3 sets *score = calories Run club Metcon (AMRAP – Reps) Same workout as CrossFit track 🙂Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Seated barbell strict press 4 sets x 12 reps Metcon CrossFit track Metcon (Time) For time 18-15-12-9-6-3 Front squat (95/65) T2B Recovery track metcon Metcon (Time) For time 18-15-12-9-6-3 Goblet squats Knee raises or v-upsRead more

CrossFit OwnIt – CrossFit weightlifting Back Squat (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Barbell back rack box step ups 4 sets x 8 reps (alternating) Metcon CrossFit track Metcon (Time) 5 rounds for time 50 DU 20 alt DB hang clean and jerk (50/35) 10 burpees over the DB Recovery track metcon Metcon (Time) 5 rounds for time 50 single unders 20 KBS 10 sprawlsRead more

CrossFit OwnIt – CrossFit weightlifting Clean (12 minute EMOM minute 0-4 2 cleans @ 70% Minute 4-8 2 cleans @ 75% Minute 8-12 1 clean @ 80% ) weightlifting Push Press (5 sets x 3 reps @ 70%) Metcon Metcon (Time) 3 rounds :30 seconds-1 minute plate hold 15 seated db press (2 db’s) :30 plankRead more