CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 4 reps @ 75% ) Recovery track Turkish Get Up (3 sets x 7 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Reps) Death by WBS (20/14) EMOM 1-2-3-4-5…etc Recovery track metcon Metcon (AMRAP – Reps) Death by goblet squat EMOM 1-2-3-4-5…etcRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 4 reps @ 75% ) Recovery track Turkish Get Up (3 sets x 7 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Reps) Death by WBS (20/14) EMOM 1-2-3-4-5…etc Recovery track metcon Metcon (AMRAP – Reps) Death by goblet squat EMOM 1-2-3-4-5…etcRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (5 sets x 4 reps @ 75% ) Recovery track Turkish Get Up (3 sets x 7 reps each arm ) Metcon CrossFit track Metcon (AMRAP – Reps) Death by WBS (20/14) EMOM 1-2-3-4-5…etc Recovery track metcon Metcon (AMRAP – Reps) Death by goblet squat EMOM 1-2-3-4-5…etcRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75% ) Recovery track Seated 2- DB strict press 4 sets x 8 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality (CrossFit & recovery track) 100m 1-DB farmers carry (switch at ½ way point) 12/10 calorie row or bike 10 DB bench press 3 lay to stand rope climbs/2 rope climbs/or 1 legless rope climb 10 ring dips or box dipsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 75% ) Recovery track Seated 2- DB strict press 4 sets x 8 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality (CrossFit & recovery track) 100m 1-DB farmers carry (switch at ½ way point) 12/10 calorie row or bike 10 DB bench press 3 lay to stand rope climbs/2 rope climbs/or 1 legless rope climb 10 ring dips or box dipsRead more