CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (5 sets x 2 reps *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 15 reps Metcon Metcon (AMRAP – Reps) CrossFit & recovery track 20 seconds on/10 seconds off x 24 rounds Max calories on echo bike, rower, or skiRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (5 sets as super set 5 deadlifts @ 70% 5 push press from rack @ 70% ) Push Press (5 sets as super set 5 deadlifts @ 70% 5 push press from rack @ 70% ) Recovery track Metcon (Weight) Back rack barbell box step ups 5 sets x 10 reps alternating legs Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 DU 15 DB/KB deadlifts (50/35) 9 strict HSPU Recovery track metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 50 SU 15 empty barbell deadlifts 9 HRPU Run club Metcon (Time) 4:30pm E2:30MOM 200m run x 16Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (1 power snatch + 1 hang power snatch *work up to a heavy for the day ) Recovery track Metcon (Weight) Back rack snatch grip strict press 5 sets x 5 reps Metcon CrossFit track CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period Recovery track metcon CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including 3-minute rest periodRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 2 reps @ 83% ) Recovery track Metcon (Weight) Back rack barbell lunge 4 sets x 14 reps (7 reps each leg not alternating) Metcon CrossFit track Metcon (Time) 2 rounds for time 400m run 40 alt hang DB clean and jerks (50/35) 40 WBS (20/14) Recovery track metcon Metcon (Time) 2 rounds for time 20/16 calorie bike 40 KBS 40 air squatsRead more

CrossFit OwnIt – CrossFit weightlifting Clean (10 minute EMOM 1 clean pull + 1 clean from power position + 1 front squat @ 70% of clean max across) weightlifting Strict press (5 sets x 5 reps @ 65% ) Metcon Metcon (Time) 3 rounds 100m OH plate walk 20 banded good mornings 20 DB bicep curlsRead more