CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Grip Deadlift (5 sets x 8 reps @ 100% of snatch ) Recovery track Metcon (Weight) Single leg DB RDL 5 sets x 10 reps each leg Metcon CrossFit track Metcon (AMRAP – Reps) Partner workout You go I go rounds with partner 1 minute on/1 minute off x 8 rounds each 10/8 calories on a machine Max bar MU with remaining time *score = total bar mu as a team Recovery track metcon Metcon (AMRAP – Reps) Partner workout You go I go rounds with partner 1 minute on/1 minute off x 8 rounds each 10/8 calories on a machine Max C2B pull ups or pull up variation with remaining time *score = total C2B or pull up variation as a teamRead more

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Rope climb practice Accumulate 10-15 rope climbs or 15-20 rope lay to stand Metcon CrossFit track Metcon (Time) 5 rounds for quality 15 DB bench press 20 empty barbell bicep curls 50 foot front rack DB lunge Recovery track metcon Metcon (Time) 5 rounds for quality 15 push ups 20 DB bicep curls 75 foot unweighted lungeRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (5 sets x 8 reps @ 60-65%) Recovery track Metcon (Weight) Seated barbell strict press 5 sets x 6-8 reps *slight increase in loading from last week Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 rounds 200m run 20 alt hang DB C&J (50/35) Max T2B with remaining time *reps = T2B Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 rounds 15/12 calorie on machine 20 KBS max knee raises with remaining time *score = knee raises Run club Metcon (Time) 4:30pm E3:30MOM x 8 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Power clean + Push jerk (Clean complex 1 power clean + 1 hang clean + 1 push jerk x 8 sets @ 78% of power clean ) Recovery track Metcon (Weight) DB clean complex 2 hang power cleans + 4 shoulder to overhead x 8 sets Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 20 WBS (20/14) 20 unweighted box step ups (20 inches for all) 50 double unders Recovery track metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 20 goblet squats 20 unweighted box step ups 50 singles undersRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 5 x 6 reps each leg *same weight as last week Metcon CrossFit track Metcon (Time) 3 rounds for time 21 deadlifts (155/105) 15 lateral burpees over the bar 9 wall walks Recovery track metcon Metcon (Time) 3 rounds for time 21 KB deadlift 15 sprawls 9 scaled wall walksRead more