CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 60%) Metcon Metcon (AMRAP – Reps) 4 individual rounds 3 minute AMRAP 8 BBJO (24/20) 16 Alt DB snatch (50/35) Max WBS (20/14) with remaining time Rest 2 minutes after each round Score is max wall ballsRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (14 minute EMOM) 1 Hang snatch + 1 power position snatch *start @ 50% and build Weightlifting Snatch Balance (6×2 @ 75-80% of 1RM snatch) Metcon Metcon (Time) 10 minute AMRAP from whenever you finish snatch balance 20 Barbell bicep curls 30 Med ball sit ups 30 Russian twists w/ medball 40 Flutter kicksRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Buy in: 75 WBS (20/14) You go I go rounds 10 rounds Alt 6 bar facing burpees 4 Push jerks (155/105) 2 bar MU Cash out: 75 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to a 1RM) 7-5-3-2-2-1-1-1 Start at 60 % and go up based on feel Skill Toes-To-Bar Day 3 2 rounds for quality: 10 Hollow dumbbell pullovers (scale: knees bent) 5 Lat activations on rig 5 Kipping swings w/ pause in the back 5 Kipping straight leg raises, increasing in height each rep 3 sets of 5-10 reps (5 min time limit) *tempo is 1 sec up, 2 sec down Scaled: Strict knee raise Intermediate: Strict knees to chest to L-hang Rx: Strict toes to bar at tempoRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM) 1 Power snatch + 2 OHS @ 65-70%. Focus on technique Metcon Metcon (Time) E3MOM x 5 200 m run 16 alt db snatch (50/35)Read more