CrossFit OwnIt – CrossFit Weightlifting Power position snatch (10×1 (build to a heavy) *work on speed under the bb. Keep shoulder behind or directly above the bb. Snatch can be power or squat Metcon Metcon (Time) 4RFT 40 air squats 20 burpees 10 DL (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 80% (2 second pause @ bottom) Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar*Step down standardRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 2 Cleans @ 80% across Weightlifting Front Squat (65% 2+1 x 5 sets (2 front squats + 1 Split jerk) Use C+J as baseline *We are back squatting Monday in case anyone is concerned about squatting two days in a row. Metcon Metcon (Time) 3 Rounds...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 5 rounds 40 Medicine ball sit ups 30 KBS (53/35) 20 Thrusters (75/55) 10 Hand stand push upsRead More

CrossFit OwnIt – CrossFit Weightlifting Power clean and jerk (8 sets) 2 Power cleans + 1 Push jerk @ 70% Metcon Metcon (Time) For time 1 k row 50 alt Db c and j (50/35) 30 burpees 10 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @88%) No pause Metcon Metcon (Time) 4 individually timed rounds E5MOM 60 DU ( 40 seconds of work or 75 SU) 30 lunges 15 2-DB box step overs (50/35) *3 mins of of work at mostRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Work up to 70% in the complex of:) 1 Power snatch + 1 Low hang power snatch + 1 Hang power snatch above the knee + 1 Overhead squat. *Work on positions and mechanics. Not for load. Do not exceed 70% Metcon Metcon (Time) 5 Rounds for time...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8×1 @ 90%) Metcon Metcon (Time) 3 RFT 10 lateral burpees over bar 20 STO(95/65) 10 lateral burpees over bar 20 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 75% ) *2 Second pause *No belt Metcon Metcon (AMRAP – Reps) 12 min AMRAP 3-6-9-12-15… Box jumps (24/20) C2B Squat clean (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (15 Minute EMOM) 1 Hang power snatch + 1 Hang squat snatch Weightlifting Behind the neck snatch grip push press (5×5 @ 75-80% of 1RM snatch) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 25 Barbell good mornings 20 Alt DB bicep curl 15 Barbell bent...Read More