CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Single leg KB RDL 5 sets x 12 reps each leg Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 30 WBS (20/14) Max calorie row or bike with remaining...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Single leg KB RDL 5 sets x 12 reps each leg Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 30 WBS (20/14) Max calorie row or bike with remaining...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (4 sets x 4 reps @ 75%) Recovery track Metcon (Weight) Single leg KB RDL 5 sets x 12 reps each leg Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 30 WBS (20/14) Max calorie row or bike with remaining...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 4 reps @ 75% ) Recovery track Metcon (Weight) Front rack barbell lunge 5 sets x 10 reps *increase weight from last week Metcon CrossFit track Metcon (Time) 4 rounds for time 15 box jump overs (24/20) 10 cleans (135/95) 5 wall walks...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 4 reps @ 75% ) Recovery track Metcon (Weight) Front rack barbell lunge 5 sets x 10 reps *increase weight from last week Metcon CrossFit track Metcon (Time) 4 rounds for time 15 box jump overs (24/20) 10 cleans (135/95) 5 wall walks...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 4 reps @ 75% ) Recovery track Metcon (Weight) Front rack barbell lunge 5 sets x 10 reps *increase weight from last week Metcon CrossFit track Metcon (Time) 4 rounds for time 15 box jump overs (24/20) 10 cleans (135/95) 5 wall walks...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 4 reps @ 75% ) Recovery track Metcon (Weight) Front rack barbell lunge 5 sets x 10 reps *increase weight from last week Metcon CrossFit track Metcon (Time) 4 rounds for time 15 box jump overs (24/20) 10 cleans (135/95) 5 wall walks...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 4 reps @ 75% ) Recovery track Metcon (Weight) Front rack barbell lunge 5 sets x 10 reps *increase weight from last week Metcon CrossFit track Metcon (Time) 4 rounds for time 15 box jump overs (24/20) 10 cleans (135/95) 5 wall walks...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 4 reps @ 75% ) Recovery track Metcon (Weight) Front rack barbell lunge 5 sets x 10 reps *increase weight from last week Metcon CrossFit track Metcon (Time) 4 rounds for time 15 box jump overs (24/20) 10 cleans (135/95) 5 wall walks...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (Every 1:15 x 10 sets 1 power clean + 1 low hang clean + 1 push jerk *start @ 50% of power clean and build based on feel) weightlifting Split position strict press (5 sets x 5 reps @ low weight *focus on good technique and stability in...Read More