CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Build to a heavy single for the day.) Then drop 20 pounds and do 4 sets x 2 reps. Weightlifting Snatch grip lift off (4×4 @100% of 1RM snatch.) Metcon Metcon (Time) 2 Rounds 300m farmers carry 20 OH lunges w/ empty barbell 30 Sit-ups w/med-ballRead More
CrossFit OwnIt – CrossFit Weightlifting Split Jerk 15 mins 1×5 @ 50% 1×3 @ 60% 1×2 @ 70% 4×1 @ 80% Metcon Metcon (AMRAP – Reps) Teams of 3 15 min alt EMOM Cal row or bike (coaches choice) WBS (20/14) Rest *Switch every minute. Keep track of total rep count.Read More
CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×6 @ 65% 1×6 @ 75% 1×5 @ 80% 1×3 @ 85% Metcon Metcon (Time) For time 1-9 Squat cleans (135/95) Strict HSPU *Scale to kipping HSPU, seated DB press, or HRPU. Weight not to exceed 60% of max clean.Read More