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

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 Front Squat (7 sets x 2 reps @ 80% ) Recovery track Metcon (Weight) Front rack barbell lunge 3 sets x 14 reps (alternating) Metcon CrossFit track Metcon (Time) 3 rounds for time 21 calorie row, bike, or ski 15 Deadlift (225/155) 9 SHSPU Recovery track metcon Metcon (Time) 3 rounds for time 21 calorie row, bike, or ski 15 KB deadlifts 9 HRPURead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (7 sets x 2 reps @ 80% ) Recovery track Metcon (Weight) Front rack barbell lunge 3 sets x 14 reps (alternating) Metcon CrossFit track Metcon (Time) 3 rounds for time 21 calorie row, bike, or ski 15 Deadlift (225/155) 9 SHSPU Recovery track metcon Metcon (Time) 3 rounds for time 21 calorie row, bike, or ski 15 KB deadlifts 9 HRPURead more