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 Hang clean and jerk (Weight) Every 90 seconds x 8 sets 1 hang clean and jerk *start at 60% and build to a heavy Weightlifting CrossFit track Split position strict press (5 sets x 5 reps @ low weight) Metcon Metcon (Time) 3 rounds :20 hollow hold 20 barbell good mornings 20 bicep curls w/ barbell or dumbbellsRead more

CrossFit OwnIt – CrossFit Weightlifting Hang clean and jerk (Weight) Every 90 seconds x 8 sets 1 hang clean and jerk *start at 60% and build to a heavy Weightlifting CrossFit track Split position strict press (5 sets x 5 reps @ low weight) Metcon Metcon (Time) 3 rounds :20 hollow hold 20 barbell good mornings 20 bicep curls w/ barbell or dumbbellsRead more