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

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 1k row/60 calorie bike 100 Push ups 75 Alt DB snatch (50/35) 50 Bar MU (c2b/pull-ups) 30 Devils press (50/35) 20 Power cleans (185/125)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill week 5) 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 5, Part 2: Repeat STE with empty barbell or PVC then, 3×5 reps Snatch balance *use PVC...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Reps) Partner WOD E4MOM x 5 (20 total minutes) Buy in 16 2 DB box step overs (50/35) (24/20) Max cals on rower or bike with remaining time *score is total cals. Partners must work same amount of time.Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8×1 @ 88%) Metcon Metcon (Time) 4RFT 15 DL (155/105) 60 DU 5 wall walksRead More