CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill day 2) Week 2 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 2, Part 2: Repeat STE with empty barbell or PVC then,...Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×5 @ 65%) Metcon Metcon (Time) 5 RFT 16 1-DB box step up (50/35) (24/20) 50 DU (75 SU)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 70% (2 second pause @ bottom-no belt) Today is the start of a pause back squat cycle. We will be squatting 2 times a week every other week for 6 weeks. This will help build general strength that will translate to our Olympic WL. Metcon Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 1 1 inch clean *Work up to 75-80% Weightlifting Bench Press (5×3 @ 75-80%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute amrap 1 Minute wall-sit 5 Strict chin ups 10 Bent over row w/ barbell 10 Seated barbell strict press 20 Toe touches 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner wod 35 minute cap 2k row/120 calorie bike 75 HSPU (HRPU) 50 Box jumps (24/20) 50 DB burpee DL (50/35) 75 KBS (53/35) 2k row/120 calorie bikeRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (20 Minutes to establish 1RM) *newer athletes work up to a heavy single and then complete a 10 min emom of 2 c and j @ 80 % for technique Metcon Metcon (AMRAP – Reps) 10 min AMRAP 4-8–12-16-20…. DB snatch (50/35) OH BB lunge (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill work day 1) 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 1, Part 2: Repeat STE 2x with empty barbell or PVC Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (20 Minutes to establish 1RM) Recommend rep scheme: 5-3-2-1-1-1 Metcon Metcon (Time) 3RFT 400 m run 32 WBS (20/14) 16 T2BRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 min alt emom 12/10 cal bike 50 DU (75 SU) 12/10 cal row 5-9 burpee pull up Rest *aim for 40-45 seconds of workRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (18 Minutes to establish 1RM) This week will focus on testing push press, front squat, and clean and jerk. MetCons will be lighter weights and overall volume to focus on testing. Metcon Metcon (AMRAP – Rounds and Reps) We will start a 5 week progression focusing on pause...Read More