CrossFit OwnIt – CrossFit Weightlifting CrossFit track Power Clean (Clean complex 1 power clean + 1 hang power clean *work up to a heavy for the day ) Recovery track Metcon (Weight) KB high pull 5 sets x 8 reps each arm Metcon CrossFit track Metcon (Time) 5 rounds for time 9 hang power cleans (115/75) 15 bar facing burpees 21 WBS (20/14) Recovery track metcon Metcon (Time) 5 rounds for time 9 KBS 15 sprawls 21 goblet squatsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 5 reps @ 70% ) Recovery track Metcon (Weight) Front Rack barbell lunge 5 sets of 5 reps (each leg before switching) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 40 DU 10 Deadlifts @ 185/135 5 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 40 single unders 10 KB deadlifts 5 seated DB shoulder press, inch worm push ups or scaled wall walksRead more

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 2 power snatches at 75%) weightlifting Behind the neck snatch grip push press (5 sets x 5 reps at 60% ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 med ball sit ups 20 1-DB tricep extensionRead more

CrossFit OwnIt – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) Partner workout Fireline Los Angeles fire workout Teams of 2 27 minute AMRAP 12 clean and jerks (135/95) 40/32 calorie row or bike 180 double unders/200 single unders Split reps/calories as needed *this workout was created to raise awareness about the devastating fires recently impacting LA. The workout numbers are significant: 27 people died More than 12,000 structures burned Nearly 40,000 acres burned 180,000 peopled evacuated at the peakRead more

CrossFit OwnIt – CrossFit Skill Toes-To-Bar (T2B practice for CrossFit & recovery track ) Metcon CrossFit track Metcon (Time) 6 rounds for time 50 foot 1-DB OH lunge (50/35) 11 T2B Recovery track metcon Metcon (Time) 6 rounds for time 50 foot lunge no weight 11 knee raisesRead more