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 Metcon (Weight) 1 push press + 1 push jerk + 1 split jerk *work up to a heavy for the day without pushing to failure Recovery track Turkish Get Up (4 sets x 5 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 3 minutes on/1 minute off x 4 sets 5 T2B 7 burpees 9 empty barbell thrusters (45/35) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 3 minutes on/1 minute off x 4 sets 5 hanging knee raises 7 sprawls 9 DB thrustersRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Metcon (Weight) 1 push press + 1 push jerk + 1 split jerk *work up to a heavy for the day without pushing to failure Recovery track Turkish Get Up (4 sets x 5 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 3 minutes on/1 minute off x 4 sets 5 T2B 7 burpees 9 empty barbell thrusters (45/35) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 3 minutes on/1 minute off x 4 sets 5 hanging knee raises 7 sprawls 9 DB thrustersRead more