CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×6 @ same weight as last week) Metcon Metcon (AMRAP – Reps) 18 Minute alt EMOM 3-7 Strict pull-ups 5 DL @ 65%Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 minute EMOM) 1 Snatch @ 65% *Focus on speed under barbell and strong lockout Metcon Metcon (Time) For time 15 Minute cap 16 Wall walks 800m Run 48 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (6×3 @ 65%) Metcon Metcon (AMRAP – Reps) 14 Minute alt EMOM 10-15 unbroken WBS (20/14) 8-14 Burpees (30 seconds of work)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean (8 Minute EMOM (deload week) 1 clean + 3 front squats @ 60% of clean Metcon Metcon (Time) 5 RFT 20 DB C&J (50/35) (10 each arm) 10 Box jump overs (24/20)Read 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 @ 80-85% Weightlifting Snatch Balance (5×1) *Build to a heavyish single for the day from the rack. Metcon Metcon (Time) 2 Rounds 30 Russian twists w/ or w/out weight 20 KB/DB front rack lunges 10 Banded good mornings 5 Strict pull ups or elevated ring rowsRead more