CrossFit OwnIt – CrossFit Weightlifting Snatch 12 rounds Every 90 seconds 1 snatch (start at 60% and build based on feel) Metcon Metcon (Time) Rest 5 minutes Weightlifting Clean 12 rounds Every 90 seconds 1 clean (start at 60% and build based on feel)Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to 1RM.) Recommended rep scheme 5-3-3-2-1-1-1-1. *Start at roughly 60% and build by feel. Metcon Metcon (AMRAP – Reps) 9 min AMRAP 2-4-6-8-10-12-14-16…etc Air squats Burpees Sit upsRead More
CrossFit OwnIt – CrossFit Weightlifting 16 min EMOM (*Start at 50-55% and build. No heavier than 85%. ) 1 power snatch + 1 hang power snatch*Base % off of 1 RM power snatch. Weightlifting Snatch Balance (6×2 @ 65-70% of 1RM snatch. ) *Supposed to be light! Work on technique and getting under the bar....Read More
CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 min EMOM) 2 squat snatch Start at 60% and build to heavy double. Athlete should end between 85-90% Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 12 T2B 18 DB snatch (50/35) 24 Single DB box step ups (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Hang Clean (15 min EMOM) 2 hang cleans *Start at 60% and build by feel. Weightlifting Bench Press (5×2 @ 85-88% of 1RM ) Metcon Metcon (Time) 2 rounds 200m farmers carry 14 DB rows 24 FR DB lunge :30 second wall sitRead More
