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

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (4 sets x 2 reps @ 80% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 5 rounds for quality (both CrossFit and recovery track) 15/12 calorie row or bike 12 DB bench press/floor press 12 bent over barbell rows (pronated)/KB bent over rows 12 2- DB hammer curls 18 banded tricep pull downs Run club Metcon (Time) Run club at 4:30pm E7MOM x 5 800m run *progressiveRead more