CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (Build to a 1RM 5-3-2-1-1-1 ) Recovery track Metcon (Weight) DB Bulgarian split squats 4 sets x 8 reps (each leg) Metcon Metcon (Time) CrossFit & recovery 3-4 rounds for quality 12 DB bench press 12 reverse DB flys 12 barbell bicep curls 24 banded tricep pull downs 1 unbroken set of max push-ups/elevated surface push ups Run club Metcon (Time) Run club at 4:30pm E2MOM x 15 200 m run *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (Build to a 1RM 5-3-2-1-1-1 ) Recovery track Metcon (Weight) DB Bulgarian split squats 4 sets x 8 reps (each leg) Metcon Metcon (Time) CrossFit & recovery 3-4 rounds for quality 12 DB bench press 12 reverse DB flys 12 barbell bicep curls 24 banded tricep pull downs 1 unbroken set of max push-ups/elevated surface push ups Run club Metcon (Time) Run club at 4:30pm E2MOM x 15 200 m run *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (Build to a 1RM 5-3-2-1-1-1 ) Recovery track Metcon (Weight) DB Bulgarian split squats 4 sets x 8 reps (each leg) Metcon Metcon (Time) CrossFit & recovery 3-4 rounds for quality 12 DB bench press 12 reverse DB flys 12 barbell bicep curls 24 banded tricep pull downs 1 unbroken set of max push-ups/elevated surface push ups Run club Metcon (Time) Run club at 4:30pm E2MOM x 15 200 m run *progressiveRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 3 reps @ 80% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max hang clean and jerk (115/75) with remaining time *score = hang C&J Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/17 calorie row or bike Max alt 1-DB hang clean and jerk with remaining time *score = DB C&JRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (4 sets x 3 reps @ 80% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 400m run Max hang clean and jerk (115/75) with remaining time *score = hang C&J Recovery track metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 20/17 calorie row or bike Max alt 1-DB hang clean and jerk with remaining time *score = DB C&JRead more