CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 3 reps @ 65% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Strict HSPU 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) Recovery track metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 DB push press 1-2-3-4-5-6-7-8-9-10 KB goblet squatsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (5 sets x 1 rep @ 70% ) Recovery track Clean grip RDL (5 sets x 8 reps ) Metcon CrossFit track Metcon (Time) 4 RFT 30 sit ups 20 box jumps (24/20) 10 2- DB devils press (50/35) Recovery track metcon Metcon (Time) 4 RFT 30 sit ups 20 box step ups 10 1- DB alt devils pressRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (5 sets x 1 rep @ 70% ) Recovery track Clean grip RDL (5 sets x 8 reps ) Metcon CrossFit track Metcon (Time) 4 RFT 30 sit ups 20 box jumps (24/20) 10 2- DB devils press (50/35) Recovery track metcon Metcon (Time) 4 RFT 30 sit ups 20 box step ups 10 1- DB alt devils pressRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 4 reps @ 70% ) Recovery track Seated 2-DB press (Weight) 5 sets x 8 reps Metcon Metcon (AMRAP – Rounds and Reps) CrossFit & recovery track 20 minute AMRAP 12/10 calorie row or bike 12 single DB overhead tricep extensions (standing) 10 empty barbell bicep curls 8 DB bench press/push ups 6 strict pull ups/elevated feet ring rows Run club Metcon (Time) Run club at 4:30pm E6MOM x 6 rounds 600 m run *progressive effortsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (build to 1RM) Recovery track Overhead Squat (empty barbell or PVC pipe 5 sets x 10 slow and controlled reps ) Metcon CrossFit track Metcon (Time) For time 800m run 50 T2B 20 power cleans (185/125) Recovery track metcon Metcon (Time) For time 50/42 calorie row or bike 50 v-ups/sit ups 20 2- DB hang power cleansRead more