CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (5 sets x 5 reps @ 78% ) Recovery track Metcon (Weight) 8 seated DB strict press x 5 sets Metcon CrossFit track Metcon (Time) 5 rounds for quality 8 barbell bench press 8 elevated feet ring rows 16 DB bicep curls 16 banded pull downs Recovery track metcon Metcon (Time) 5 rounds for quality 8 DB floor press 8 ring rows 16 DB bicep curls 16 DB skull crushers Run club Metcon (Time) Run club at 4:30pm E4MOM x 6 600m run *progressive effortsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (Snatch complex 1 snatch + 2 hang power snatches *work up to a heavy complex for the day ) Recovery track Snatch grip RDL (5 sets x 5 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for time 9 wall walks 15 snatches (95/65) Recovery track metcon Metcon (Time) 4 rounds for time 9 scaled wall walks 15 hang snatches (65/55)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Barbell back rack lunge 5 sets x 6 reps (each leg before switching) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 48 DU 24 WBS (20/14) 12 T2B Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 48 single unders 24 goblet squats 12 knee raisesRead more

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM 2 cleans + 1 jerk at 78% across ) weightlifting Clean grip RDL (5 sets x 4 reps @ 85% of clean) Metcon Metcon (Time) 3 rounds :20 second hollow hold 20 barbell good mornings :20 plank up downsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner workout 60 T2B 90 DU/120 single unders (each partner) 60 thrusters (115/75) 90 DU/120 single unders (each partner) 60 power snatches (115/75) 90 DU/120 single unders (each partner) 60 T2BRead more