CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 singles in the 85-90% range ) Recovery track Metcon (Weight) Bulgarian split squats 3 sets x 10 reps each leg Metcon CrossFit track Metcon (Time) 3 RFT 21 T2B 15 bar facing burpees 9 clean and jerks (155/105) Recovery track metcon Metcon (Time) 3 RFT 21 v-ups 15 sprawls 9 hang DB clean and jerks (9 each arm)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 singles in the 85-90% range ) Recovery track Metcon (Weight) Bulgarian split squats 3 sets x 10 reps each leg Metcon CrossFit track Metcon (Time) 3 RFT 21 T2B 15 bar facing burpees 9 clean and jerks (155/105) Recovery track metcon Metcon (Time) 3 RFT 21 v-ups 15 sprawls 9 hang DB clean and jerks (9 each arm)Read more

CrossFit OwnIt – CrossFit weightlifting Clean (Every 90 seconds x 8 sets 3 power cleans @ 70-75% *can be touch and go or as singles ) Weightlifting Push Jerk (5 sets x 2 reps @ 70%) Metcon Metcon (Time) 3 rounds :45 second wall sit w or w/out weight 15 barbell bent over row 10 seated DB pressRead more

CrossFit OwnIt – CrossFit weightlifting Clean (Every 90 seconds x 8 sets 3 power cleans @ 70-75% *can be touch and go or as singles ) Weightlifting Push Jerk (5 sets x 2 reps @ 70%) Metcon Metcon (Time) 3 rounds :45 second wall sit w or w/out weight 15 barbell bent over row 10 seated DB pressRead more

CrossFit OwnIt – CrossFit weightlifting Clean (Every 90 seconds x 8 sets 3 power cleans @ 70-75% *can be touch and go or as singles ) Weightlifting Push Jerk (5 sets x 2 reps @ 70%) Metcon Metcon (Time) 3 rounds :45 second wall sit w or w/out weight 15 barbell bent over row 10 seated DB pressRead more