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 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 Weightlifting Front Squat (6×1 @ 90-93%) Last day of weightlifting cycle before retesting next week Weightlifting Back Squat (4×3@ 70%) Weightlifting Split Jerk (10×1 @ 75%)Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 12/10 cal row 8-12 line facing burpees 12/10 cal bike 2-5 wall walks Rest *athlete should work 40 seconds each minute or lessRead More
CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 2 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings w/ pause in the back 5 LSit pulses (scale: one-leg at a time) 5 Strict and slow knee raises (scale: lying knee raises or tuck up) Every 30 sec...Read More
