CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Pull (6 sets x 2 reps @ 105%) Recovery track Metcon (Weight) Single leg barbell RDL 5 sets x 8 reps each leg Metcon CrossFit track Metcon (AMRAP – Reps) CrossFit track & recovery track Athletes choice 10 minute echo bike test for calories Metcon CrossFit track Metcon (Time) Or 2k row for time trialRead more

CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (Weight) Superset 4 sets x 12 reps across DB bench press + 4 sets x 8 strict pull ups Recovery track Metcon (AMRAP – Reps) Superset 4 sets x max reps deficit HRPU (on 45# bumpers) + 4 sets x max reps elevated feet ring rows Metcon CrossFit track Metcon (Time) 4 rounds for quality 50ft 2-DB lunge 25 v-ups 15 calorie machine 2 rope climbs Recovery track metcon Metcon (Time) 4 rounds for quality 50ft lunge 25 sit ups 15 calorie machine 4 lay to stand rope climbsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Split Jerk (8 sets x 1 rep @ 85% ) Recovery track Split position strict press (5 sets x 5 reps ) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 100m run 10 T2B 10 alt hang DB clean and jerks (50/35) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 8/6 calorie echo bike or row 10 knee raises/leg lifts/v-ups 10 KBS Run club Metcon (Time) Run club at 4:30pm 35 min zone 2/3 runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean (Build to a heavy clean for the day ) Recovery track Hang muscle clean (5 sets x 5 reps ) Metcon CrossFit track Metcon (Time) For time 50 WBS (20/14) 50 burpees 50 WBS (20/14) Recovery track metcon Metcon (Time) For time 50 goblet squats 50 sprawls 50 goblet squatsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Front rack barbell box step ups 4 sets x 10 reps (alternating) Metcon CrossFit track Metcon (Time) 4 rounds for time 20 box jump overs (24/20) 20 shoulder to overhead (95/65) Recovery track metcon Metcon (Time) 4 rounds for time 20 box step ups (24/20) 20 DB shoulder to overheadRead more