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 Back Squat (7 sets x 2 reps @ 78% ) Recovery track Metcon (Weight) KB front rack curtsy squat 5 sets x 5 reps each leg Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 200m run 20 alt DB snatches (50/35) 20 WBS (20/14) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 12/10 calorie row or bike 20 KB SDHP 20 KB goblet squats Run club Metcon (Time) Run club at 4:30pm E5MOM x 7 500 m run *hard consistent effort with 1:1 rest or moreRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (7 sets x 2 reps @ 78% ) Recovery track Metcon (Weight) KB front rack curtsy squat 5 sets x 5 reps each leg Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 200m run 20 alt DB snatches (50/35) 20 WBS (20/14) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 12/10 calorie row or bike 20 KB SDHP 20 KB goblet squats Run club Metcon (Time) Run club at 4:30pm E5MOM x 7 500 m run *hard consistent effort with 1:1 rest or moreRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (7 sets x 2 reps @ 78% ) Recovery track Metcon (Weight) KB front rack curtsy squat 5 sets x 5 reps each leg Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 200m run 20 alt DB snatches (50/35) 20 WBS (20/14) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 12/10 calorie row or bike 20 KB SDHP 20 KB goblet squats Run club Metcon (Time) Run club at 4:30pm E5MOM x 7 500 m run *hard consistent effort with 1:1 rest or moreRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (7 sets x 2 reps @ 78% ) Recovery track Metcon (Weight) KB front rack curtsy squat 5 sets x 5 reps each leg Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 200m run 20 alt DB snatches (50/35) 20 WBS (20/14) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 12/10 calorie row or bike 20 KB SDHP 20 KB goblet squats Run club Metcon (Time) Run club at 4:30pm E5MOM x 7 500 m run *hard consistent effort with 1:1 rest or moreRead more