CrossFit OwnIt – CrossFit Weightlifting CrossFit track Power Snatch (1 power snatch + 2 hang power snatches @ 75% x 6 sets ) Recovery track Metcon (Weight) 3 hang muscle snatches + 3 OHS at a moderate weight x 6 sets Metcon CrossFit track Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 10 touch and go power cleans (135/95) or 60% of power clean Max calories on machine with remaining time *score = calories Recovery track metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20 unbroken KBS Max calories on machine with remaining time *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 2 reps @ 85% ) Recovery track Metcon (Weight) Bulgarian split squats 4 sets x 10 reps each leg *same weight as last week Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 5 thrusters (95/65) 5 T2B 30 DU Recovery track metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 5 DB thrusters 5 knee raises 40 single undersRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (10 minute EMOM 1 snatch @ 80% across ) weightlifting Strict press (5 sets x 3 pause strict press @ light/moderate weight *2 second pause at forehead then continue pressing. STRICT) Metcon Metcon (Time) 3 rounds 15 seated barbell strict press 20 band pull a-parts into max empty barbell bent over rowRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 8 minute AMRAP 200m run (together) 15 power snatches (95/65) Rest 2 minutes 8 minute AMRAP 200m run (together) 15 thrusters (95/65) Rest 2 minutes 8 minute AMRAP 200m run (together) 15 synchro burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Pull (5 sets x 10 reps @ 75% of snatch max ) Recovery track Metcon (Weight) 2 DB deadlifts 4 sets x 12-16 reps Metcon CrossFit track Metcon (AMRAP – Reps) 1 minute on/1 minute off x 10 sets 25 DU max wall walks Recovery track metcon Metcon (AMRAP – Reps) 1 minute on/1 minute off x 10 sets 40 single unders Max scaled wall walksRead more