CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 Minute EMOM) Minute 0-5 3 Power snatches @ 65% Minute 5-10 2 Power snatches @ 75% Minute 10-15 1 Power snatch @ 80-85% Weightlifting Snatch Balance (5×1) *Build to a heavyish single for the day from the rack. Metcon Metcon (Time) 2 Rounds 30 Russian twists w/...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 30 Cal row or bike 20 Lateral burpees 10 Hang power snatch (155/110) or 70% 3 rounds 40 DU each at same time 30 Hang DB c and J (50/35) 20 BMU/C2B/Pull-ups/ring rowsRead More
CrossFit OwnIt – CrossFit Weightlifting Push Press (4×3 @ 85%) Metcon Metcon (AMRAP – Reps) 9 Minute AMRAP 90 OH DB lunge (50/35) *Athlete must alternate arms every 10 lunges. (Not to exceed 6 minutes of work) Max effort cal row, ski, or bike with remainder of time. *Coach will choose machine.Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch (12 Minute EMOM) 1 Snatch *Build up to 85% but do not go for new 1RM Metcon Metcon (Time) 2 RFT 30 Alt DB hang snatch (50/35) 10 Single arm alternating devil’s press (50/35) 30 Alt single DB box step ups (24/20) (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting DB bench press (5×10 @ challenging weight) Metcon Metcon (Time) For time 1 round 800m Run 40 Pull-ups 1 round 800m Run 40 T2BRead More
CrossFit OwnIt – CrossFit Weightlifting Squat Clean and Jerk (12 minute EMOM) 1 Squat clean and jerk *Build to 85% and do not go for 1RM Metcon Metcon (AMRAP – Reps) 12 min alt partner emom Partner 1: 1 min max cals Partner 2: 1 min max burpees to target *switch every minute. Score is...Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ same loading as last week) Metcon Metcon (Time) For Time (16 min time cap) 10 wall walks 50 DU 50 WBS (20/14) 50 DU 10 wall walks *Wall ball must be located at jump rope and take back after completionRead More
