CrossFit OwnIt – CrossFit Weightlifting 3 position snatch (*Build to a moderate/heavy weight in 20 min) 1 snatch from power position 1 snatch from hang position 1 snatch from the floor Weightlifting Snatch grip lift off (5×5 @ 95% of 1RM snatch) Metcon Metcon (Time) 2-3 rounds 20 Hollow body rocks :30 second handstand hold...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner Wod You go I go 5 rounds 60 DU 16 OHS (96/65) 3 rounds 2 rounds of DT (95/65)(1 round each) 1 round of Helen (runs are completed together)Read More
CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (4×5 @ 60%) Metcon Metcon (AMRAP – Reps) Tabata 20/10 for 8 rounds before moving on Bike Air squat Row BurpeeRead More
CrossFit OwnIt – CrossFit Weightlifting Split Jerk (4×5 @ 60%) Metcon Metcon (Time) For time 1000/850 m row or 50/40 cal bike 50 pull ups 40 STO (115/75)Read More
CrossFit OwnIt – CrossFit Weightlifting Squat Clean Squat Clean 15 min Every 90 seconds 3 squat cleans @ 60% Focus should be on technique and speed over loading. Remember this deload week. Metcon Metcon (Time) 5 rounds for Time 50 DU (2:1) 5 Hang Power Cleans (205/145) or 70% of hang power max. Athlete should...Read More
CrossFit OwnIt – CrossFit Weightlifting E2MOM for 10 rounds (20 min) (*Build to a heavy double. Start @ 60%. ) 2 power cleans + 2 push jerks Weightlifting Clean grip RDL (5×4 @ 95% of 1RM clean. ) Metcon Metcon (Time) 2-3 rounds :45 second side plank left :45 second side plank right :45 second...Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch (6×2 @ 78%) Metcon Metcon (AMRAP – Reps) Partner WOD (1 min on/1 min off) 4 min cal bike 4 min HRPU 4 min cal row *for max repsRead More
