CrossFit OwnIt – CrossFit weightlifting Metcon (Weight) Single leg strength day Back rack box step ups 5 sets x 8 reps each leg *go up in weight Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 20 burpee box jump overs (24/20) 30/24 calorie row or bike 40 alt DB snatches (50/35) Recovery track metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 20 sprawl box step ups 30/24 calorie row or bike 40 alt hang DB snatchesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track RDL (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Single leg KB RDL 5 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) Body building 6 rounds 10 DB bench press 8 strict pull ups 10 barbell skull crushers on floor Recovery track metcon Metcon (Time) 6 rounds 10 DB bench press 8 elevated feet ring rows 10 barbell skull crushers on floorRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track RDL (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Single leg KB RDL 5 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) Body building 6 rounds 10 DB bench press 8 strict pull ups 10 barbell skull crushers on floor Recovery track metcon Metcon (Time) 6 rounds 10 DB bench press 8 elevated feet ring rows 10 barbell skull crushers on floorRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track RDL (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Single leg KB RDL 5 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) Body building 6 rounds 10 DB bench press 8 strict pull ups 10 barbell skull crushers on floor Recovery track metcon Metcon (Time) 6 rounds 10 DB bench press 8 elevated feet ring rows 10 barbell skull crushers on floorRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track RDL (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Single leg KB RDL 5 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) Body building 6 rounds 10 DB bench press 8 strict pull ups 10 barbell skull crushers on floor Recovery track metcon Metcon (Time) 6 rounds 10 DB bench press 8 elevated feet ring rows 10 barbell skull crushers on floorRead more