CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×10 @ 60 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon Pull-ups (Strict pull-ups) 3 sets @ 50% of your max strict pull-ups from last Monday. Example: Rilbio’s ME set was 20, he would do 3 sets of 10. Use banded or ring-rows depending on what you did last week. Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 HSPU 10 DB snatch (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 60%) Weightlifting Push Press 1×5 @60% 3 @ 5 @ 70% Metcon Metcon (Time) For time 400m run 30 T2B 60 WBS (20/14 30 T2B 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 3×5 @ 70% Metcon Metcon (AMRAP – Reps) Every 4 minutes, for 4 rounds: 3min of work, followed by 1min of rest Buy-in: 60 Double-Unders 16 Dumbbell Step-overs (24’, 20’) (35, 20lbs) Remaining time: Max Bar Facing Burpees *Score is burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 60% 2×2 @ 65% *not TNG. full squat snatch. Weightlifting Snatch Pull (5×4 @ 70%) Metcon Metcon (Time) For time (Wodapalooza team event 8) 60 DL (115/85) 45 OHS (115/85) 30 STO (115/85)Read more

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch 3 @ 70% 3 @ 73% 2 @ 75% 2 @ 78% 2 @ 80% x 2 sets Weightlifting Mid hang snatch pull (5×4 @ 95% of 1RM snatch) Weightlifting Drop Snatch (5×3 @ 60% of 1rm snatch)Read more