CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (4 sets x 2 reps @ 75% ) Recovery track Metcon (Weight) Single leg KB RDL 4 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) E3MOM x 6 rounds 16 goblet squats (53/35) 12 T2B 8 shuttle runs Recovery track metcon Metcon (Time) E3MOM x 6 rounds 16 air squats 12 knee raises 8 shuttle runs or 75 single undersRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (4 sets x 2 reps @ 75% ) Recovery track Metcon (Weight) Single leg KB RDL 4 sets x 8 reps each leg Metcon CrossFit track Metcon (Time) E3MOM x 6 rounds 16 goblet squats (53/35) 12 T2B 8 shuttle runs Recovery track metcon Metcon (Time) E3MOM x 6 rounds 16 air squats 12 knee raises 8 shuttle runs or 75 single undersRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (4 sets x 2 reps @ 80% ) Recovery track Overhead Squat (5 sets x 4 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for quality 20 minute cap 20 banded tricep pull downs 20 DB bicep curls 20 DB bench press *pick weights and bands you can do sets of 10 at least Recovery track metcon Metcon (Time) 4 rounds for quality 20 minute cap 15 DB skull crushers 15 barbell bicep curls 15 DB floor press Run club Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (4 sets x 2 reps @ 80% ) Recovery track Overhead Squat (5 sets x 4 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for quality 20 minute cap 20 banded tricep pull downs 20 DB bicep curls 20 DB bench press *pick weights and bands you can do sets of 10 at least Recovery track metcon Metcon (Time) 4 rounds for quality 20 minute cap 15 DB skull crushers 15 barbell bicep curls 15 DB floor press Run club Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (4 sets x 2 reps @ 80% ) Recovery track Overhead Squat (5 sets x 4 reps ) Metcon CrossFit track Metcon (Time) 4 rounds for quality 20 minute cap 20 banded tricep pull downs 20 DB bicep curls 20 DB bench press *pick weights and bands you can do sets of 10 at least Recovery track metcon Metcon (Time) 4 rounds for quality 20 minute cap 15 DB skull crushers 15 barbell bicep curls 15 DB floor press Run club Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 400m runRead more