CrossFit OwnIt – CrossFit Weightlifting 15 min EMOM 2 power clean + 1 hang power clean*start at 55-60% and build. Try to end around 85-88% of 1 RM power clean. Weightlifting Bench Press (Build to a 1RM) Metcon Metcon (Time) 2 rounds :30 second wall-sit 25 good mornings with barbell 15 bent over rows w/...Read More
CrossFit OwnIt – Hi-C Metcon Metcon (Time) For time In teams of 2 200 cal Row (switch every minute) 60 synchro DB snatch 30 sled pushes (you go I go)Read More
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
