CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 78%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute partner amrap 50 cal bike or row 40 single arm alt DB c and j (50/35) 30 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (10 Minute EMOM) 3 Power cleans *Work up to 75% Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch Part 1 (all weeks): With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 3, Part 2: Repeat STE with empty barbell or PVC then, 3×5 reps Heaving snatch balance *use PVC or light weight, can add weight slowly each set IF speed and lockout are good This week we will continue with our back squat pause progression and snatch skill work. This week we will continue to work on hip hinging and grip endurance. We will also FS later this week since we will only back squat once this week. Metcon Metcon (AMRAP – Rounds and Reps) 16 min AMRAP 18 single DB FR lunge (50/35) 12 T2B 6 single arm alt devils Press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 70% (3 second pause @ bottom. No belt) Metcon Metcon (Time) 5 RFT 15 STO (95/65) 30 Air squats 45 DURead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 Minute EMOM) Minute 0-5 3 Power snatches @ 65% Minute 5-10 2 Power snatches @ 75% Minute 10-15 1 Power snatch @ 85% Weightlifting Snatch Pull (5×3 @ 100% of max snatch) Metcon Metcon (Time) 3 rounds 14 Altnerating seated DB press 20 Barbell good mornings 30 Alt v-ups :45 PlankRead more