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

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Weighted strict pull ups 5 sets x 5-10 reps Skill Metcon (AMRAP – Reps) Elevated feet rings rows 5 sets x 12-18 reps *add vest if you can Metcon CrossFit track Metcon (Time) 4 rounds for quality 16 DB bench press 16 KB gorilla rows 32 single DB box step ups Recovery track metcon Metcon (Time) 4 rounds for quality 16 BD floor press 16 DB bent over row each arm 32 box step ups (no weight)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 12-16 reps @ 50-60% *build each set if you can ) Recovery track Metcon (Weight) Seated barbell strict press 4 sets x 12-16 reps *same load, increase reps from last week Metcon CrossFit track Metcon (Time) For time 50/40 calorie bike or row 25 bar MU 50 STO (75/55) Recovery track metcon Metcon (Time) For time 50/40 calorie bike or row 35 pull ups or ring rows 50 DB STO Run club Metcon (Time) Run club at 4:30 E3MOM 200m run x 12 sets *each AFAPRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (Clean complex: 6 sets of 1 power position clean + 1 low hang clean + 1 split jerk @ 70% of clean and jerk ) Recovery track Metcon (Weight) 3 hang muscle clean + 3 front squats 6 sets at a moderate weight Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 25 WBS (20/14) 200m run Max cleans with remaining time @ 70% *score = cleans Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 25 goblet squats 15/12 calories on a machine Max KBS with remaining time *score = KBSRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (6 sets x 2 reps @ 83% ) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 8 reps each leg *same weight as last week Metcon CrossFit track Metcon (Time) 5RFT 14 T2B 12 deadlifts (185/135) 10 bar facing burpees Recovery track metcon Metcon (Time) 5RFT 14 knee raises 12 KB deadlifts 10 sprawlsRead more