CrossFit OwnIt – CrossFit WeightliftingRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 minute EMOM 1 power clean @ 80-85%) Weightlifting Push Jerk (3 reps @ 70% 3 reps @ 73% 3 reps @ 75% 2 reps @ 80% x 2 sets ) Metcon Metcon (Time) 3 rounds 30 flutter kicks 20 Russian twists 10 med ball knee raisesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 1 round 300m run (together) 20 deadlifts (115/75) 20 hang power cleans 50 toes to bar 1 round 300m run 20 devils press (50/35) 20 hang power cleans (115/75) 50 C2B 1 round 300m run 20 DB burpee deadlifts (50/35) 20 hang power cleans (115/75)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to a 10RM *warm up in 3s and 4s until it feels hard. Only take 1-2 attempts. Aim for 65-75% ) Metcon Metcon (Time) For time 50 calorie row or bike 50 box jump overs (24/20) 50 wall balls (20/14) 50 shoulder to overhead (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 30 minute Alt EMOM 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 25 ft handstand walk or 3 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 28 minute Alt EMOM 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 25 ft handstand walk or 3 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Mid hang snatch (Weight) 2 reps @ 70% 2 reps @ 73% 2 reps @ 75% 2 reps @ 78% x 3 sets Metcon Metcon (Time) For time 40-30-20-10 Alt DB snatch (50/35) 12 burpee pull ups (after each set) Metcon Metcon (Time) Run club at 4:30pm 400 m warm...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4 reps @ 63% 3 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *Use clean and jerk as baseline) Metcon Metcon (Time) 3 RFT 500m run 15 Deadlifts (225/155) 15 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 50 DU 9 T2B 6 power cleans (135/95) 3 front squats (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 minute EMOM 2 snatches @ 75% Rest 2 minutes 5 minute EMOM 1 Snatch @ 80% ) Weightlifting Snatch Pull (4 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds :45 second high plank to low plank 20 Barbell good mornings 15 1-DB...Read More