CrossFit OwnIt – CrossFit Weightlifting CrossFit track Split Jerk (4 sets x 3 reps @ 65%) Metcon Metcon (Weight) standing single arm KB press 4 sets x 12 reps each arm Metcon CrossFit track Metcon (Time) For time 30 T2B 25 STO (75/55) 20 C2B 15 SHSPU 20 C2B 25 STO (75/55) 30 T2B Recovery track metcon Metcon (Time) For time 30 v-ups/sit-ups 25 DB STO 20 ring rows 15 push ups 20 ring rows 25 DB STO 30 v-ups/sit-upsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (just at 90%)) Recovery track Metcon (Weight) Bulgarian split squats 4 sets x 8 reps *go up in weight from last week Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on /1 minute off x 5 rounds 25 WBS (20/14) 60 DU Max single DB box step ups (50/35) (20 inches for all) Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 5 rounds 25 goblet squats 60 single unders Max box step ups (20 inches)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (just at 90%)) Recovery track Metcon (Weight) Bulgarian split squats 4 sets x 8 reps *go up in weight from last week Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on /1 minute off x 5 rounds 25 WBS (20/14) 60 DU Max single DB box step ups (50/35) (20 inches for all) Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 5 rounds 25 goblet squats 60 single unders Max box step ups (20 inches)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (just at 90%)) Recovery track Metcon (Weight) Bulgarian split squats 4 sets x 8 reps *go up in weight from last week Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on /1 minute off x 5 rounds 25 WBS (20/14) 60 DU Max single DB box step ups (50/35) (20 inches for all) Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 5 rounds 25 goblet squats 60 single unders Max box step ups (20 inches)Read more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (just at 90%)) Recovery track Metcon (Weight) Bulgarian split squats 4 sets x 8 reps *go up in weight from last week Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on /1 minute off x 5 rounds 25 WBS (20/14) 60 DU Max single DB box step ups (50/35) (20 inches for all) Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 5 rounds 25 goblet squats 60 single unders Max box step ups (20 inches)Read more