CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Establish a heavy double for the day) Metcon Metcon (AMRAP – Reps) 8 min AMRAP 2-4-6-8-10… Power snatch (135/95) Box jumps (30/24)Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy single for the day with a 5 second pause @ bottom of squat. Metcon Metcon (Time) 400m run 19 Burpees *2 min rest x 4 sets (athlete must rest exactly 2 mins) *Record total timeRead More
CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×4 @ 70-75%. 2 second pause@ bottom.) Metcon Metcon (Time) For time (17 min cap) 40 Cal bike row or ski 50 DB OH lunge (25 each arm) (50/35) 60 T2B 70 DB snatch (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×2 @ 87%) Metcon Metcon (Time) For Time 15 squat cleans (135/95) 100 DU (2:1) 10 squat cleans (185/135) 100 DU (2:1) 5 squat cleans (225/155) 100 DU 1 squat clean (275/185) Percentages: 60-70-80-90%. People may share bars if weight changes are the same.Read More
CrossFit OwnIt – CrossFit Weightlifting Power Clean (5 x 2 @ 80%) Weightlifting Behind The Neck Jerk (5×2 @ 70% of 1RM split jerk) Metcon Metcon (Time) 3 RNFT 20 DB RDLS 15 Bent over rows 10 DB strict pressRead More
CrossFit OwnIt – CrossFit Weightlifting Push Jerk Establish a heavy triple push jerk for the day from rack (focus on vertical torso position in the dip) Metcon Metcon (AMRAP – Reps) 7 min AMRAP 2-4-6-8-10-12 etc… Hang squat clean (95/65) HRPURead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat Heavy double Front squat (5 second pause in bottom position) *Focus is on tall chest > load Metcon Metcon (AMRAP – Reps) In teams of 3: For 5 total rounds: Partner 1: 45 seconds bike/row/ski Partner 2: 45 seconds burpee box jump over (24/20) Partner 3: 45 seconds...Read More
