CrossFit OwnIt – CrossFit Weightlifting Split Jerk 3 @ 70% 3 @ 75% 3 @ 80% 2 @ 85% x 3 sets Metcon Metcon (AMRAP – Reps) 15 min alt emom 6-12 lateral burpees over bar 6-12 hang cleans (135/95) 6-12 T2B *pick numbers you believe you can maintain for all 5 rounds. Great time...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 70%) 2 second pause @ bottom Metcon Metcon (Time) 3RFT 72 DU (100 SU) 36 single arm OH DB lunge (50/35) 18 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (15 Minute EMOM) Minute 0-5 3 Power cleans + 2 jerks @ 60% Minute 5-10 2 Power cleans + 2 jerks @ 70% Minute 10-15 1 Power clean + jerk @ 80% Weightlifting RDL (5×4 @ 100% of clean 1RM) Metcon Metcon (AMRAP – Rounds and Reps)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod 3 rounds 10 Power clean (185/135) 20 box jump overs (24/20) 30 HSPU (HRPU) 2 rounds 50 Thrusters (95/65) 50 Toes to barRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk 3 @ 60% 3 @ 70% 2 @ 80% 1 @ 90% x 3 sets Metcon Metcon (Time) 4 individually timed rounds E5MOM 300 m run 15 burpees 12 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 78%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute partner amrap 50 cal bike or row 40 single arm alt DB c and j (50/35) 30 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (10 Minute EMOM) 3 Power cleans *Work up to 75% Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch Part 1 (all weeks): With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 3, Part 2: Repeat STE with empty barbell or PVC then, 3×5 reps Heaving snatch balance *use...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 70% (3 second pause @ bottom. No belt) Metcon Metcon (Time) 5 RFT 15 STO (95/65) 30 Air squats 45 DURead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 Minute EMOM) Minute 0-5 3 Power snatches @ 65% Minute 5-10 2 Power snatches @ 75% Minute 10-15 1 Power snatch @ 85% Weightlifting Snatch Pull (5×3 @ 100% of max snatch) Metcon Metcon (Time) 3 rounds 14 Altnerating seated DB press 20 Barbell good mornings 30...Read More