CrossFit OwnIt – CrossFit Weightlifting Power position snatch (10×1 (build to a heavy) *work on speed under the bb. Keep shoulder behind or directly above the bb. Snatch can be power or squat Metcon Metcon (Time) 4RFT 40 air squats 20 burpees 10 DL (185/135)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 80% (2 second pause @ bottom) Metcon CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar*Step down standardRead more

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 2 Cleans @ 80% across Weightlifting Front Squat (65% 2+1 x 5 sets (2 front squats + 1 Split jerk) Use C+J as baseline *We are back squatting Monday in case anyone is concerned about squatting two days in a row. Metcon Metcon (Time) 3 Rounds 15 Barbell bicep curl 25 1-DB Seated tricep ex :30 DB rows :45 Weighted wall sit w/ plate out frontRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 5 rounds 40 Medicine ball sit ups 30 KBS (53/35) 20 Thrusters (75/55) 10 Hand stand push upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power clean and jerk (8 sets) 2 Power cleans + 1 Push jerk @ 70% Metcon Metcon (Time) For time 1 k row 50 alt Db c and j (50/35) 30 burpees 10 devils press (50/35)Read more