CrossFit OwnIt – CrossFit Weightlifting 17 Minutes to establish a heavy complex 1 Snatch grip DL + 1 Snatch from floor + 1 Snatch from hang Metcon Metcon (AMRAP – Reps) 6 rounds (24 mins) 45/15 All 6 rounds before moving to next station Cal Row Run 150 m Cal Bike Air SquatRead more

CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 2 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings w/ towel/shirt between feet 5 LSit pulses (scale: one-leg at a time) 5 Strict and slow knee raises (scale: lying knee raises or tuck up) Every 30 sec for 5 min: *maintain the same number every set Scaled: 2-5 Kipping leg raises on rings Intermediate: 2-5 Kipping toes-to-rings Rx: 2-5 Kipping toes-to-bar Metcon Metcon (Time) 4 RFT 50 DU (2:1) 15 Front squats (115/75) 12 STO (115/75)Read more

CrossFit OwnIt – Hi-C Weightlifting Deadlift 10 min alt emom 10 DL 2-KB 50 ft waiters walk Metcon Metcon (Time) 5 individually timed rounds E4MOM 15 WBS 200 m run 12 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×5 @ 75-80%) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 18 Minute AMRAP 20 Alt DB snatch (50/35) 18 Cal row, bike or ski 16 BBJO (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 2 Power snatch singles *Build in weight. Start @ 55% Weightlifting Snatch grip RDL (4×4 @ 85% of 1RM snatch) Metcon Metcon (Time) 2 rounds 5 Chin ups/barbell assisted supinated grip chin ups 10 Barbell bicep curls 10 Lat pull downs :20 Second hollow body hold 20 V-upsRead more