CrossFit OwnIt – CrossFit Skill Pull-up/ MU progression Pull-up COI Week 1 – Pull-up progression PART 1 2 rounds for quality: 15 sec Hollow hold (scale: knees bent) 15 sec Arch hold 10 Kipping swings, feet together 10 Ring rows 5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, scale...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 20 mins to establish a heavy back squat for the day 7-5-3-2-1-1-1 *start at 65% and build based on feel Metcon Metcon (Time) 3RFT 60 DU (90 single under) 40 sit ups 20 DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 1 Power snatch + 1 Hang squat snatch *Start @ 65% and build to 75-80% of power snatch Weightlifting Drop Snatch (5×2 @ 55-60% of snatch) Metcon Metcon (Time) 12 Minute amrap 15 2-DB bicep curls 20 Hollow body rocks or :20 second hold 30...Read More

CrossFit OwnIt – CrossFit Weightlifting Metcon (Time) Hurricane Ian relief partner workout For time Buy in: 900m run together + 40 synchro toes to bar into 4 rounds of: 9 Clean and jerks (155/105) 28 DU each 22 Synchro bar facing burpees Workout meaning: 900 and 40- 940 mb in pressure when Ian hit Cat...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×2 @ 65% or 5-10lbs heavier than last week) 4 Second OHS W/ 2 second pause @ bottom Skill Box Jumps (5×5 seated box jumps) Metcon Metcon (AMRAP – Reps) 14 Minute alt EMOM 2-5 Wall walks 50 Foot 1 DB over head lunge (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (1 Front squat + 1 split jerk) 8×1 @ 80-85% of clean and jerk Metcon Metcon (Time) For time (18 minute cap) 50 Calorie row or bike Into 3 rounds of 20 Pull-ups 40 Push ups 60 Air squats 100 DU cash out (150 single unders)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 singles all between 80-85%) *No misses Metcon Metcon (Time) For time 1-10 Hang power clean (135/95) or 55% 10-1 1 DB box step over (front rack) (50/35) (24/20) Metcon Metcon (Time) Run club @ 4:30 PM 🙂 400 m warm up/stretch E6MOM 6x 800 m run Progressive efforts....Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (5×4 @ 85%) Metcon Metcon (Time) 6 Rounds for time 400m Run 18 KBS (53/35) 9 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×16 @ 65%) This will be the last week of the strength cycle before retesting back squat, c and J, and snatch next week. We will also be starting a skills progression for pull ups, C2B and MU. Metcon Metcon (Time) 10 RFT 6 lateral burpees over the...Read More

CrossFit OwnIt – CrossFit Weightlifting Hang squat clean and jerk (Every 90 seconds x 10 sets ) 2 Hang squat cleans + 1 Jerk*First 5 sets @ 70%, last 5 sets @ 75% Weightlifting Push Press (5×5 @ 75%) Metcon Metcon (Time) 3 Rounds 100m Overhead plate carry 10 Bent over row with barbell (can...Read More