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

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Eva Strong WOD *Partner workout 5 Rounds for time 24 Double unders 19 Toes to bar (split between partners) 2 Clean and jerks (205/135 (split) 400m run (together) *Double unders are performed at the same time. Do not move on to the next movement until both partners complete jump rope. Toes to bar are divided between partners. Clean and jerks are divided between partners (each partner does 1 each round) run is done together as partners. Significance of the numbers: 5- May 24- Day 19- Students who lost their lives 2- Teachers who lost their livesRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3@ 70% (2 second pause @ bottom) Metcon Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (10 Minute EMOM) 1 Clean and jerk *Work up to 75% Metcon Metcon (Time) 3 RFT 400M run 5 Wall walks 15 Dead-lifts (185/135)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill day 2) Week 2 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 2, Part 2: Repeat STE with empty barbell or PVC then, 3×5 reps: Behind the neck snatch push press + OHS *use PVC or light weight, can add weight slowly each set Metcon Metcon (AMRAP – Reps) 24 minute AMRAP partner workout 10-20-30-40…. Cal bike or row T2B WBS (20/14) *every time athletes break and switch: both athletes complete 3 synchro burpees.Read more