CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 3 reps @ 78% ) Recovery track Metcon (Weight) Back step 2- DB lunge (in farmers carry position) 4 sets x 12 reps (total) Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max burpees pull ups *score = burpee pull ups Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/16 calorie row or bike Max burpee jumping pull up or ring row *score = burpeesRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (Every 1:15 x 8 sets 2 snatches + 1 hang snatch *start at 60% of snatch and build to a challenging weight) weightlifting Snatch Balance (5 sets x 2 reps @ 60% of snatch ) Metcon Metcon (Time) 3 rounds 1 minute plank 15 barbell bent over rows 20 med ball sit upsRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (Every 1:15 x 8 sets 2 snatches + 1 hang snatch *start at 60% of snatch and build to a challenging weight) weightlifting Snatch Balance (5 sets x 2 reps @ 60% of snatch ) Metcon Metcon (Time) 3 rounds 1 minute plank 15 barbell bent over rows 20 med ball sit upsRead more

CrossFit OwnIt – CrossFit weightlifting Snatch (Every 1:15 x 8 sets 2 snatches + 1 hang snatch *start at 60% of snatch and build to a challenging weight) weightlifting Snatch Balance (5 sets x 2 reps @ 60% of snatch ) Metcon Metcon (Time) 3 rounds 1 minute plank 15 barbell bent over rows 20 med ball sit upsRead more