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

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 25.1 Rx (Ages 16-54) (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 35-lb (15-kg) dumbbell M: 50-lb (22.5-kg) dumbbellTo learn more about CrossFit Games Open 25.1 Rx (Ages 16-54) click here Metcon CrossFit Games Open 25.1 Scaled (Ages 16-54), Teenagers 14-15, and Masters 55+ (AMRAP – Rounds and Reps) As many rounds and reps as possible in 15 minutes of: 3 lateral burpees over the dumbbell* 3 dumbbell hang clean-to-overheads* 30-foot walking lunge (2 x 15 feet) *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. F: 20-lb (10-kg) dumbbell M: 35-lb (15-kg) dumbbellTo learn more about CrossFit Games...Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Recovery workout E4MOM x 10 sets 300m run *choice of machine with remaining time @ recovery paceRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (Superset 5 sets 5 deadlifts @ 75% 5 strict press @ 75% ) Weightlifting CrossFit track Strict press (Superset 5 sets 5 deadlifts @ 75% 5 strict press @ 75% ) Recovery track Metcon (Weight) Back rack barbell box step ups 5 sets x 12 reps alternating legs Metcon CrossFit track Metcon (Time) 5 rounds for quality 12 DB bench press 10 strict pull ups 8 dips Recovery track metcon Metcon (Time) 5 rounds for quality 12 DB floor press 10 ring rows 8 box dips Run club Metcon (Time) Run club at 4:30pm E3:30MOM x 7 500m runRead more