CrossFit OwnIt – CrossFit Weightlifting Establish a heavy compex of: 3 Strict press 4 Push press 5 Push jerk Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 60 WBS (20/14) 40 OH DB lunge (50/35) 20 Bar MU (2:1 pull up variation)Read more

CrossFit OwnIt – Hi-C Weightlifting 1 Hang squat clean + 10 front squats 4 sets @ moderate a moderate load Metcon Metcon (Time) For time 20 BBJO 40 Power snatch 20 BBJORead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (16 min EMOM) 2 Touch and go Power cleans from the floor. *Build to a heavy 2 for the day. *Start @ 55-60% of 1RM power clean Weightlifting Split Jerk (2 touch and go split jerks from the rack) 5×2. *All sets @ 60% of 1RM split jerk Metcon Metcon (Time) 2-3 rounds 25 Banded tempo air squats 20 Russian twists w/ or w/o weight 15 Scapular pushups on wall 10 Seated strict press w/ barbell or no heavier than #75/55Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 4 rounds 75 DU 25 TTB 25 WBS (20/14) 3 rounds 20 Strict HSPU 14 hang power clean (135/95) 12 Devil’s press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×8) Establish a heavy set of 8 but do not push to failure. Metcon Metcon (Time) Teams of 2 For time (16 min cap) 80 Cal row or bike (coaches choice) 100 Burpees to target 80 Cal row or bikeRead more