CrossFit OwnIt – CrossFit Weightlifting CrossFit track Metcon (Weight) 2 cleans + 1 jerk *work up to heavy complex for the day without pushing to failure Recovery track Metcon (Weight) Barbell SDHP 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) Partner you go I go minutes 18 minute EMOM 2 squat cleans @ 70% *max calories til minute mark *score = total calories Recovery track metcon Metcon (AMRAP – Reps) Partner you go I go minutes 18 minute EMOM 10 split jumps or lunges *max calories til minute mark *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Metcon (Weight) 2 cleans + 1 jerk *work up to heavy complex for the day without pushing to failure Recovery track Metcon (Weight) Barbell SDHP 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) Partner you go I go minutes 18 minute EMOM 2 squat cleans @ 70% *max calories til minute mark *score = total calories Recovery track metcon Metcon (AMRAP – Reps) Partner you go I go minutes 18 minute EMOM 10 split jumps or lunges *max calories til minute mark *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Metcon (Weight) 2 cleans + 1 jerk *work up to heavy complex for the day without pushing to failure Recovery track Metcon (Weight) Barbell SDHP 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) Partner you go I go minutes 18 minute EMOM 2 squat cleans @ 70% *max calories til minute mark *score = total calories Recovery track metcon Metcon (AMRAP – Reps) Partner you go I go minutes 18 minute EMOM 10 split jumps or lunges *max calories til minute mark *score = caloriesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Grip Deadlift (7 sets x 2 reps @ 100% of snatch ) Recovery track Metcon (Weight) Single leg barbell RDL 4 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) 5 Rounds for quality 12 DB bench press 10 strict chin ups 12 barbell skull crushers 10 KB gorilla rows Recovery track metcon Metcon (Time) 5 Rounds for quality 12 DB floor press 10 supinated ring rows 12 DB skull crushers 10 DB rows (each side)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch Grip Deadlift (7 sets x 2 reps @ 100% of snatch ) Recovery track Metcon (Weight) Single leg barbell RDL 4 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) 5 Rounds for quality 12 DB bench press 10 strict chin ups 12 barbell skull crushers 10 KB gorilla rows Recovery track metcon Metcon (Time) 5 Rounds for quality 12 DB floor press 10 supinated ring rows 12 DB skull crushers 10 DB rows (each side)Read more