CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @88%) No pause Metcon Metcon (Time) 4 individually timed rounds E5MOM 60 DU ( 40 seconds of work or 75 SU) 30 lunges 15 2-DB box step overs (50/35) *3 mins of of work at mostRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Work up to 70% in the complex of:) 1 Power snatch + 1 Low hang power snatch + 1 Hang power snatch above the knee + 1 Overhead squat. *Work on positions and mechanics. Not for load. Do not exceed 70% Metcon Metcon (Time) 5 Rounds for time 16 Alt DB snatch (50/35) 12 T2B 300m RunRead more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8×1 @ 90%) Metcon Metcon (Time) 3 RFT 10 lateral burpees over bar 20 STO(95/65) 10 lateral burpees over bar 20 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 75% ) *2 Second pause *No belt Metcon Metcon (AMRAP – Reps) 12 min AMRAP 3-6-9-12-15… Box jumps (24/20) C2B Squat clean (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (15 Minute EMOM) 1 Hang power snatch + 1 Hang squat snatch Weightlifting Behind the neck snatch grip push press (5×5 @ 75-80% of 1RM snatch) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 25 Barbell good mornings 20 Alt DB bicep curl 15 Barbell bent over row 10 Strict toes to bar/leg lifts/knee raisesRead more