CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 60%) Metcon Metcon (AMRAP – Reps) 4 individual rounds 3 minute AMRAP 8 BBJO (24/20) 16 Alt DB snatch (50/35) Max WBS (20/14) with remaining time Rest 2 minutes after each round Score is max wall ballsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (14 minute EMOM) 1 Hang snatch + 1 power position snatch *start @ 50% and build Weightlifting Snatch Balance (6×2 @ 75-80% of 1RM snatch) Metcon Metcon (Time) 10 minute AMRAP from whenever you finish snatch balance 20 Barbell bicep curls 30 Med ball sit ups 30 Russian twists...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Buy in: 75 WBS (20/14) You go I go rounds 10 rounds Alt 6 bar facing burpees 4 Push jerks (155/105) 2 bar MU Cash out: 75 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to a 1RM) 7-5-3-2-2-1-1-1 Start at 60 % and go up based on feel Skill Toes-To-Bar Day 3 2 rounds for quality: 10 Hollow dumbbell pullovers (scale: knees bent) 5 Lat activations on rig 5 Kipping swings w/ pause in the back 5 Kipping straight leg raises,...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM) 1 Power snatch + 2 OHS @ 65-70%. Focus on technique Metcon Metcon (Time) E3MOM x 5 200 m run 16 alt db snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (25 minutes ) C and J Establish a 1 RM C and J 5 @ 50% 3 @ @ 60% 2 @ 70% 1 @ 80% 1-1-1 Metcon Metcon (Time) 3RFT 15 HPC (135/95) 75 DU/100 SURead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min emom 10/8 cal row 12-20 sit ups 10/8 cal bike 6-10 burpees Rest *today is a recovery day to flush the legs. Wednesday we will test c and j and Friday we will test back squat. Next week we will test snatch 🙂Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (20 minutes to establish a 1RM front squat) Metcon Metcon (Time) For Time 18-15-12-9-6-3 Pull ups DB Front squats (50/35) *Athletes may also use KBsRead More

CrossFit OwnIt – CrossFit Weightlifting Power clean and jerk (Every 90 seconds x 10 rounds) 2 Power cleans + 1 Jerk @ 80-83% of 1Rm power clean Weightlifting Pause clean pull 4×3 @ 85% of 1RM clean *2 Second pause @ knee Metcon Metcon (Time) 3 rounds 12 Ring rows (10 second hold on last...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 48-24-16 HSPU Alt DB snatch (50/35) 16-24-48 Hang power cleans (115/80) Calorie bike/rowRead More