CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 8 reps @ 65% across ) Metcon Metcon (Time) For total time @ min 0 6-1 T2B Squat clean (135/95) @ min 9 1-6 T2B Power clean (135/95)Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 3 reps @ 75%) Metcon Metcon (Time) 5RFT 10 STO (95/65) 10 Burpee box jumps (20 inches for all) * this should be fast and UB. Open hips at top and step ups are permitted for RX. Athletes may push jerkRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 8 reps @ 60%) Metcon Metcon (Time) Teams of 2 for time 100 cal row or bike (split) 50 synchro alt db snatch (50/35) 100 box jumps (24/20) (split) 50 synchro alt hang db c and j (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Work up to a heavy c and j for the day Back off to 90% of max for the day and complete three singles at this weight ) Metcon Metcon (Time) 8RFT 3 DL (185/135) 6 strict pull ups 9 push ups Metcon Metcon (Time) Run club...Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch (22 mins for all Build to a heavy snatch for the day Immediately into 5 sets of 3 Snatch grip DL at heaviest weight ) Metcon Metcon (Time) 5 RFT 10 min cap 9 lateral burpees over the bar 9 push press (95/65)Read More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 Power snatches @ 70-75% ) Weightlifting Bench Press (5 sets x 5 reps @ 70% across ) Metcon Metcon (Time) 3 rounds 20 barbell good mornings 20 bent over row with bar 20 Russian KBS nutrition challenge Metcon (AMRAP – Reps)Read More