CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 70% Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 8 HPC (95/65) 8 FR lunges (95/65) 8 Box jumps (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (6×2 @ 65%) Metcon Metcon (Time) E4MOM x 3 sets 30 WBS (20/14) 15 C2B Pull-ups *Athlete should finish as much work as they can within 2 mins and 30 seconds. Record reps or slowest round.Read more

CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×6 @ 70% 1×5 @ 75% 1×5 @ 80% 1×3 @ 85% 1×2 @ 90% Metcon Metcon (AMRAP – Reps) 10 min alt EMOM 14 alt DB snatch (50/35) 14 HSPU *Scale HSPU to 12/10/8 or 6. If athlete does not have at least 6 unbroken HSPU, scale to box HSPU.Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 80% Metcon Metcon (Time) 4RFT 15 T2B 12 Burpee 9 squat cleans (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 75% 3 @ 80% 2+1 @ 85% x 4 sets *The 2+1 means 1 clean + 1 jerk, + 1 clean. You end with a clean. Weightlifting Clean Pull (5×3 @ 110% of max clean) Weightlifting Split position strict press (5×5 (moderate weight) )Read more