CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 65% or 5-10lbs heavier than last week) 4 Second OHS W/ 2 second pause @ bottom Skill Box Jumps (5×5 seated box jumps) Metcon Metcon (AMRAP – Reps) 14 Minute alt EMOM 2-5 Wall walks 50 Foot 1 DB over head lunge (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (1 Front squat + 1 split jerk) 8×1 @ 80-85% of clean and jerk Metcon Metcon (Time) For time (18 minute cap) 50 Calorie row or bike Into 3 rounds of 20 Pull-ups 40 Push ups 60 Air squats 100 DU cash out (150 single unders)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 singles all between 80-85%) *No misses Metcon Metcon (Time) For time 1-10 Hang power clean (135/95) or 55% 10-1 1 DB box step over (front rack) (50/35) (24/20) Metcon Metcon (Time) Run club @ 4:30 PM 🙂 400 m warm up/stretch E6MOM 6x 800 m run Progressive efforts. -20 sec mile pace each round, ending at PR projected mile pace. Increase to e7mom if athlete is not receiving at least two minutes of rest. Example Mile paces 8 7:40 7:20 7:00 6:40 6:20Read more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (5×4 @ 85%) Metcon Metcon (Time) 6 Rounds for time 400m Run 18 KBS (53/35) 9 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×16 @ 65%) This will be the last week of the strength cycle before retesting back squat, c and J, and snatch next week. We will also be starting a skills progression for pull ups, C2B and MU. Metcon Metcon (Time) 10 RFT 6 lateral burpees over the bar 3 thrusters (135/95) *scale to weight you can confidently maintain UB.Read more