CrossFit OwnIt – CrossFit weightlifting Hang Clean (12 minute EMOM 2 hang cleans + 1 jerk @ 75% of hang clean *if you don’t have a hang clean max, use 70% of clean max ) weightlifting Muscle Clean (5 sets x 6 reps @ light/moderate weight *NO re-dip) Metcon Metcon (Time) 3 rounds 1 minute plank 20 barbell good mornings 40 flutter kicks in hollow hold positionRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For total time 3 rounds of: 25 DU/35 single unders (each partner) 15 Clean and jerks (95/65) (split) 2 rounds of: 30-20-10 WBS (20/14) (split) Synchro air squats 1 round of: 400m run 21 hang snatches (95/65) 400m run 15 hang snatches 400m run 9 hang snatches *all runs are together, snatches are splitRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (4 sets x 15 reps @ 60-65% *overhand grip only ) Recovery track Metcon (AMRAP – Reps) 5 sets x 20 reps empty barbell good mornings Metcon CrossFit track Metcon (Time) For total time You go I go rounds with a partner x 8 rounds EACH partner 5 shuttle runs 5 devils press (50/35) Recovery track metcon Metcon (Time) For total time You go I go rounds with a partner x 8 rounds EACH partner 4 calorie echo bike sprint 12 alt DB snatchesRead more

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Strict chin ups 5 sets x 5-10 reps Recovery track Metcon (AMRAP – Reps) Supinated grip elevated feet rings rows 5 sets x 10 reps *add vest if you need Metcon CrossFit track Metcon (Time) 5 rounds for quality 10 barbell bench press 20 front rack DB lunge 20 banded tricep pull downs Recovery track metcon Metcon (Time) 5 rounds for quality 20 push ups 30 unweighted lunges 20 banded tricep pull downsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Jerk (4 sets x 8-10 reps @ 60-65% ) Recovery track Metcon (Weight) Seated strict press (barbell) 5 sets x 10-12 reps *slight increase in loading Metcon CrossFit track Metcon (Time) 3 RFT 500m run 25 burpee pull ups Recovery track metcon Metcon (Time) 3 RFT 25/20 calorie machine 25 burpees 25 ring rows Run club Metcon (Time) Run club at 4:30pm E3MOM x 10 sets 300m runRead more