CrossFit OwnIt – CrossFit Weightlifting 15 minutes to establish 1 Power snatch from power position 1 Hang power snatch 1 Power snatch from the floor *Do not push to failure. Work on speed under the bar over loading Metcon Metcon (AMRAP – Reps) 14 Minute alt EMOM 5 Dead-lift @ 70% 5-12 HSPU or appropriate scaleRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (8×1 @ 95%) Metcon Metcon (Time) Teams of 2 For time 100 WBS (20/14) 200 DU (2:1) 100 WBS (20/14)Read more

CrossFit OwnIt – Hi-C Weightlifting Bench Press (12 Minute EMOM) 3 Bench press + 3 Devils press Metcon Metcon (AMRAP – Reps) 8 min amrap 1–2-3-4-5…. Strict pull ups 2-4-6-8-10 Single DB Box step upsRead more

CrossFit OwnIt – Hi-C Weightlifting 15 Minute EMOM 1 Clean + 1 Hang clean every 45 seconds Metcon Metcon (Time) 2 RFT 600m run 15 Clusters 21 Lateral burpees over the barRead more

CrossFit OwnIt – Hi-C Weightlifting Front rack box step ups Establish a 5RM each leg Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 10 Dead-lift 5 STO 10 T2B/Knee raises 5 High box jumpsRead more