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

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 Clean grip deadlift (3 sets x 3 reps @ 100% of clean ) Recovery track Metcon (Weight) Single leg barbell RDL 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 synchro air squats 50 T2B 30 C2B 10 2- DB devils press (50/35) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 air squats 50 v-ups 30 ring rows 10 1 arm alt devils press Run club E14MOM X 2 1 mile run *progressive efforts 7/10 effort 9/10 effortRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip deadlift (3 sets x 3 reps @ 100% of clean ) Recovery track Metcon (Weight) Single leg barbell RDL 3 sets x 10 reps Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 synchro air squats 50 T2B 30 C2B 10 2- DB devils press (50/35) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP teams of 2 90 calorie row or bike 70 air squats 50 v-ups 30 ring rows 10 1 arm alt devils press Run club E14MOM X 2 1 mile run *progressive efforts 7/10 effort 9/10 effortRead more