CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 reps @ 70% x 1 set 5 reps @ 75% x 3 sets ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 8 RFT 200m run 10 burpees to a target Recovery track metcon Metcon (Time) 8 RFT 8/6 calorie row or bike 10 sprawlsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean (clean complex 12 minute EMOM 1 power clean + 1 hang clean + 1 front squat @ 70-75% of clean) Weightlifting Push Jerk (5 sets x 3 reps @ 70%) Metcon Metcon (Time) 3 rounds 1 minute plank 15 1-DB tricep extensions :30 second hollow holdRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 minute amrap 45 DU/ single unders (each partner) 21 HSPU 15 cleans (155/105) 9 devils pressRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 4 reps @ 75% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (Time) 4 rounds for time 400m run 3 rope climbs Recovery track metcon Metcon (Time) 4 rounds for time 18/15 calorie bike or row 15 bent over barbell rowsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Power Snatch (2 reps @ 75% 2 reps @ 78% 2 reps @ 80% 1 rep @ 83% X 2 sets (all of it ) Metcon CrossFit track Metcon (Time) 8 rounds at a moderate pace 10 DB bench press 10 elevated feet ring rows 10 empty barbell bicep curls Recovery track Metcon (Time) 20 minutes of zone 2 Recovery track metcon Metcon (Time) 8 rounds at a moderate pace 10 DB bench press 10 ring rows 10 DB bicep curlsRead more