CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (5 sets x 2 reps @ 60% ) Recovery track Overhead Squat (5 sets x 5 reps with an empty barbell OR LIGHT WEIGHT ) Metcon Metcon (Time) CrossFit & recovery track 5 rounds for quality 100m farmers carry 8 DB bicep curls 12 empty barbell or DB skull crushers 16 push ups/floor press 20 banded tricep pull downsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 5 reps @ 70% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) (50/35) 12 burpees 6 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) 12 sprawls 6 inch worm push ups Run club Metcon (Time) E10MOM x 4 sets 1200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 5 reps @ 70% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) (50/35) 12 burpees 6 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) 12 sprawls 6 inch worm push ups Run club Metcon (Time) E10MOM x 4 sets 1200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 5 reps @ 70% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) (50/35) 12 burpees 6 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) 12 sprawls 6 inch worm push ups Run club Metcon (Time) E10MOM x 4 sets 1200m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 5 reps @ 70% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) (50/35) 12 burpees 6 wall walks Recovery track metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 24 air squats 18 DB snatch (9 left/9 right) 12 sprawls 6 inch worm push ups Run club Metcon (Time) E10MOM x 4 sets 1200m runRead more