CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (4 sets x 4 reps @ 80% ) Recovery track Metcon (Weight) Bulgarian split squats 3 sets x 12 reps each leg Metcon CrossFit track Metcon (Time) 2 RFT (22 minute cap) 800m run (60/48 calorie row/bike) 50 sit ups 40 push ups 30 C2B pull ups Recovery track metcon Metcon (Time) 2 RFT (22 minute cap) 800m run (60/48 calorie row/bike) 50 sit ups 40 elevated push ups 30 ring rowsRead more

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 1 snatch pull + 1 power snatch @ 75% ) weightlifting Behind the neck snatch grip strict press (5 sets x 4 reps (moderate weight) ) Metcon Metcon (Time) 3 rounds 10 strict T2B/leg lifts/knee raises 12 single leg KB RDL (each leg) 14 plank KB pull through (7 each side)Read more

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 1 snatch pull + 1 power snatch @ 75% ) weightlifting Behind the neck snatch grip strict press (5 sets x 4 reps (moderate weight) ) Metcon Metcon (Time) 3 rounds 10 strict T2B/leg lifts/knee raises 12 single leg KB RDL (each leg) 14 plank KB pull through (7 each side)Read more

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 1 snatch pull + 1 power snatch @ 75% ) weightlifting Behind the neck snatch grip strict press (5 sets x 4 reps (moderate weight) ) Metcon Metcon (Time) 3 rounds 10 strict T2B/leg lifts/knee raises 12 single leg KB RDL (each leg) 14 plank KB pull through (7 each side)Read more

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 1 snatch pull + 1 power snatch @ 75% ) weightlifting Behind the neck snatch grip strict press (5 sets x 4 reps (moderate weight) ) Metcon Metcon (Time) 3 rounds 10 strict T2B/leg lifts/knee raises 12 single leg KB RDL (each leg) 14 plank KB pull through (7 each side)Read more