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

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (Snatch complex 3 hang snatches (from any hang position) x 6 sets @ 70-75% of snatch) Recovery track Muscle Snatch (6 sets x 6 reps @ light weight for speed and aggressive turn over ) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 50 double unders 50 single DB box step ups (50/35) (20 inches for all) 500m run 50 pull ups Recovery track metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 50 single unders 50 box step ups (no weight) 500m row 50 ring rowsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 83%) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 7 reps each leg *same weight as last week Metcon CrossFit track Metcon (Time) 3 RFT 34 wallballs (20/14) 34 line facing burpees Recovery track metcon Metcon (Time) 3 RFT 34 empty barbell thrusters 34 sprawlsRead more

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM Minute 0-4 1 power snatch from the floor + 2 hang power snatches @ 60% Minute 4-8 1 power snatch from the floor + 2 hang power snatches @ 65% Minute 8-12 1 power snatch from the floor + 2 hang power snatches @ 70% ) weightlifting Muscle Snatch (5 sets x 5 reps @ light/moderate weight ) Metcon Metcon (Time) 3 rounds :20 hollow hold 15 hanging strict knee raises or leg lifts 20 alt DB shoulder pressRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 1 round 1k row/ 60/50 calorie bike (partner holds plank) 75 thrusters (75/55) 50 HSPU 1 round 1k row/60/50 calorie bike (partner holds plank) 75 alt DB snatches (50/35) 50 single arm alt devils press (50/35)Read more