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

CrossFit OwnIt – CrossFit weightlifting High-Hang Snatch (10 minute EMOM 1 high hang snatch *start at 50% and build based off of feel ) weightlifting Behind the neck snatch grip push press (5 sets x 3 reps @ 70% of snatch *3 second pause at top of very last rep ) Metcon Metcon (Time) 3 rounds 1 minute plank 15 1-DB tricep extensions 20 med-ball sit upsRead more

CrossFit OwnIt – CrossFit weightlifting High-Hang Snatch (10 minute EMOM 1 high hang snatch *start at 50% and build based off of feel ) weightlifting Behind the neck snatch grip push press (5 sets x 3 reps @ 70% of snatch *3 second pause at top of very last rep ) Metcon Metcon (Time) 3 rounds 1 minute plank 15 1-DB tricep extensions 20 med-ball sit upsRead more

CrossFit OwnIt – CrossFit weightlifting High-Hang Snatch (10 minute EMOM 1 high hang snatch *start at 50% and build based off of feel ) weightlifting Behind the neck snatch grip push press (5 sets x 3 reps @ 70% of snatch *3 second pause at top of very last rep ) Metcon Metcon (Time) 3 rounds 1 minute plank 15 1-DB tricep extensions 20 med-ball sit upsRead more