CrossFit OwnIt – CrossFit Skill Rope Climb Week 1 2-3 rounds (15 min): 20 sec Hang from pull-up bar – supinated grip (palms face towards you) 20 sec Hang from pull-up bar – pronated grip (palms facing away) 5 Rope ground to stand – bent knees (scaled) / straight legs 3 Box drill – “S”...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 5 reps @ @ 90%) Metcon Metcon (AMRAP – Reps) 4 Minutes on/2 minutes off x 4 rounds 400m run 40 crossover single unders/40 DU or 60 SU max OH DB lunge (switch arms every 10 lunges) (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 5 reps @ 70%) Metcon Metcon (Time) 8 rounds for time 3 power cleans (185/135) or 65% 5 SHSPU 7 burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM Minute 0-4 2 power cleans @ 70% Minute 4-8 2 power cleans 80% Minute 8-12 1 power clean @ 85-90%) Weightlifting Split position strict press (5×4 @ 30-35% of clean and jerk) Metcon Metcon (Time) 3 rounds 15 elevated ring rows or at difficult back...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 75 thrusters (95/65) 50 toes to bar 75 front rack lunges (95/65) 50 power snatches (95/65) 75 back squats (95/65) 50 bar MU (50 pull ups + 50 push ups)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps (building)) Metcon Metcon (Time) For time 75 calorie row or bike 5 wall walks 50 WBS (20/14) 5 wall walks 15 devils press (50/35) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 70%) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM 15/12 calorie bike 50 single unders (no DU) 15/12 calorie row 18 Alt DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (Deficit clean pull 5 sets x 3 reps @ 95% of clean) Metcon Metcon (Time) 3 rounds for time 9 burpees 15 C2B pull ups/pull ups 9 burpees 15 T2B Metcon Metcon (Time) Run club at 4:30 pm 5k run at conversational pace (zone 2/zone 3)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 70%) Metcon Metcon (AMRAP – Reps) 3 minutes on/2 minutes rest x 4 rounds 400m run Max 1-DB squats with remaining time (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 5 reps @ 70%) Metcon Metcon (Time) 5 rounds for time 12 power cleans (95/65) 50 DU (75 SU)Read More