CrossFit OwnIt – CrossFit Weightlifting CrossFit track Overhead Squat (4 sets x 3 reps @ 60% of snatch ) Recovery track Turkish Get Up (4 sets x 5 reps each arm ) Metcon CrossFit track Metcon (Time) For time 100 bar facing burpees OR Recovery track Recovery track metcon Metcon (AMRAP – Reps) 7 minute AMRAP Burpees/sprawls to a targetRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (3-3-3-3-3 *work up to a heavy 3 without comprising form or requiring a belt. Overhand grip only ) Recovery track Metcon (Time) 5 sets x 15 reps (each leg) Banded hamstring curls Metcon CrossFit track Metcon (Time) 2 RFT 30 calorie row or bike 15 power snatches (135/95) Recovery track metcon Metcon (Time) 2 RFT 30 calorie row or bike 30 alt hang DB snatchesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (3-3-3-3-3 *work up to a heavy 3 without comprising form or requiring a belt. Overhand grip only ) Recovery track Metcon (Time) 5 sets x 15 reps (each leg) Banded hamstring curls Metcon CrossFit track Metcon (Time) 2 RFT 30 calorie row or bike 15 power snatches (135/95) Recovery track metcon Metcon (Time) 2 RFT 30 calorie row or bike 30 alt hang DB snatchesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (3-3-3-3-3 *work up to a heavy 3 without comprising form or requiring a belt. Overhand grip only ) Recovery track Metcon (Time) 5 sets x 15 reps (each leg) Banded hamstring curls Metcon CrossFit track Metcon (Time) 2 RFT 30 calorie row or bike 15 power snatches (135/95) Recovery track metcon Metcon (Time) 2 RFT 30 calorie row or bike 30 alt hang DB snatchesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (3-3-3-3-3 *work up to a heavy 3 without comprising form or requiring a belt. Overhand grip only ) Recovery track Metcon (Time) 5 sets x 15 reps (each leg) Banded hamstring curls Metcon CrossFit track Metcon (Time) 2 RFT 30 calorie row or bike 15 power snatches (135/95) Recovery track metcon Metcon (Time) 2 RFT 30 calorie row or bike 30 alt hang DB snatchesRead more