CrossFit OwnIt – CrossFit weightlifting Power Clean (10 minute EMOM 2 power cleans @ 75-80% across ) weightlifting Push Jerk (5 sets x 3 reps @ 70% ) Metcon Metcon (Time) 3 rounds 15 barbell bent over row 25 empty barbell good mornings 25 Russian KBSRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time Buy in: 20 bar MU/30 C2B/pull up variation 40-30-20-10 Alt DB snatches (50/35) Lateral burpees over the DB 10-20-30-40 Synchro lunges Double unders/single unders (each at the same time) Cash out: 20 bar MU/30 C2B/pull up variationRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (10 minute EMOM 4 deadlifts @ 65-70% across) Recovery track Metcon (Weight) Single leg barbell RDL 4 sets x 10 reps each leg Metcon CrossFit track Metcon (AMRAP – Reps) 20 minute alt EMOM 5-15 T2B 7 shuttle runs 5-10 strict HSPU 11/9 calorie row or bike Recovery track metcon Metcon (AMRAP – Reps) 20 minute alt EMOM 5-15 knee raises/leg lifts 200ft KB farmers carry 10-15 HRPU 11/9 calorie row or bikeRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (5 sets x 8 reps @ 60% ) Recovery track Metcon (Weight) DB bench press 5 sets x 12 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality 5/5 rope pull ups (5 each arm) 10 barbell skull crushers 10 gorilla KB rows 21’s bicep curls with light DB’s Recovery track metcon Metcon (Time) 5 rounds for quality 5 lay to stand rope pull ups 10 DB skull crushers 10 barbell bent over rows 21’s bicep curls with empty barbellRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 10 reps *build each set to a heavy 10 ) Recovery track Metcon (Weight) Seated 2-DB strict press 4 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20/15 calorie row or bike Max power clean and jerks (185/135) or 65-70% with remaining time *score = clean and jerks Recovery track metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20/15 calorie row or bike Max alt DB hang clean and jerks with remaining time *score = DB hang clean and jerks Run club Metcon (Time) 4:30pm run club E3MOM x 12 300m run *progressiveRead more