CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (6 sets x 3 reps @ 80% ) Recovery track Metcon (Weight) Single leg KB RDL 4 sets x 16 reps *8 reps each leg Metcon CrossFit track CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb Recovery track metcon CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lbRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (6 sets x 3 reps @ 80%) Recovery track Metcon (Weight) Farmers carry DB lunge 4 sets x 12 reps alternating Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 200m run 20 alt DB snatches (50/35) 10 burpees over DB Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 10/8 calorie row or bike 20 alt DB hang snatches 10 sprawlsRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (12 minute EMOM 1 snatch pull + 1 power position snatch (from hip) @ 60-70% of snatch across ) weightlifting Muscle Snatch (5 sets x 5 reps @ light weight ) Metcon Metcon (Time) 3 rounds 15 barbell good mornings 10 single leg KB RDL’s (each leg) 15 barbell bicep curlsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) Buy in: 200 DU/300 single unders 5 rounds 24 single arm alt devils press (50/35) 16 hang power cleans and jerks (115/75) 24 WBS (20/14) Cash out: 200 DU/300 single undersRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 4 reps @ 75% ) Recovery track Metcon (Time) Seated KB press 4 sets x 8 reps Metcon CrossFit track Isabel (Time) For Time: 30 Snatches, 135# / 95# Recovery track metcon Metcon (Time) For time 60 alt DB snatchesRead more