CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (20 Minutes to establish 1RM) Proposed rep scheme: 3 reps at 60% 3 reps at 70% 2 reps at 80% 1 @ 85% 1-1-1 85% + *if athlete misses same weight two consecutive times must go back down in weight. Metcon Metcon (AMRAP – Reps) 14 min alt emom 4-8 strict pull ups 8-15 push ups * pick numbers that is sustainable for the emomRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 6 Individually timed rounds on the 6th minute 300m run 15 UB WBS (20/14) 10 T2B *Record slowest roundRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (20 Minute alt EMOM) 20 DU/30 SU 1 Snatch (start @ 60% and build based on feel) *Or 15 seconds of DU practice Metcon Metcon (AMRAP – Reps) 3 Rounds 90 Seconds max BBJO (24/20) 1 Minute rest *Score = total repsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (14 Minute EMOM) 2 Power cleans starting @ 60% and building to no more than 85% Weightlifting Clean Pull (5×3 @ 100% of max clean) Metcon Metcon (Time) 2 rounds 200m OH DB/KB/plate carry 10 Strict toe to bar or strict leg lifts 20 Banded good mornings 30 Second arch body hold 40 Flutter kicksRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 27 Minute AMRAP 50 Calorie row or bike 40 Synchro air squats 30 Burpees 20 Power cleans (135/95) 10 devils press (50/35)Read more