CrossFit OwnIt – CrossFit Weightlifting Establish a heavy without pushing to failure 1 Push press + 2 Push jerks + 1 Split Jerk Metcon Metcon (AMRAP – Reps) 12 min AMRAP 1-3-5-7-9…etc. Squat Clean (135/95) Wall walk or 10-30-50 shoulder taps in plankRead more

CrossFit OwnIt – Hi-C Metcon Metcon (Weight) We will be doing front rack box step up progression to increase single leg strength and to overcome any muscular imbalances Establish a 10 RM FR box step Up Use a box only as high or less than parallel. All sets should be performed in less than 1 minute with a slower down tempo/faster up tempo. If it takes longer than 1 minute you went too heavy. Metcon Metcon (Time) 3 RFT 15 Burpees 15 T2B 15 Box jumpsRead more

CrossFit OwnIt – CrossFit Weightlifting 16 Minute EMOM (*Start @ 60% and build based by feel) 1 Squat clean + 1 Front squat + 1 Jerk Weightlifting Clean grip RDL (5×5 @ 85% of 1 RM clean) Metcon Metcon (Time) 2 rounds 200m OH carry w/ DB’s/KB’s/ or plates :25 Second hollow body hold 20 High plank to low plank rotations 15 Hammy curls on med-ball 10 SLOW elbow plank sawsRead more

CrossFit OwnIt – CrossFit Metcon Partner Metcon (Time) 3 rounds 40 Cal row or bike 50 WBS (20/14) 22-20-18-16-14-12 Burpee box jump overs (24/20) 11-10-9-8-7-6 Bar MU/ C2B/ Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) Minute 0-4 3 Touch & go power snatches @ 60% Minute 4-8 2 Touch & go power snatches @ 65-70% Minute 8-12 1 Power snatch @ 70-80% Metcon Metcon (Time) 3 RFT 75 DU (2:1) 24 DB Clean & Jerk (14 each arm) (50/35) 14 HSPU 24 Alt FR DB lunge (50/35)Read more