CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner Buy in:200 air squats 40 Snatches (135/95) 30 devils press (50/35) 20 Bar MU 30 DB push press (50/35) 40 Power cleans (135/95) Cash out:200 air squatsRead More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 2 – 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-up: strict pull-up into hold)...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Clean and jerk complex) 1 Clean 1 Clean and push jerk 1 Clean and split jerk x 6 sets @ 60% of C&J max Metcon Metcon (Time) 3 Rounds for time 500m Run 25 Empty barbell thrusters (45/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×6 @ 65%) Metcon Metcon (AMRAP – Reps) 21 alt emom 7-14 1-db box step ups (50/35) (24/20) 7-14 cals on rower or bike 2-4 wall walks (2x inch worm with push up) Metcon Metcon (Time) Run club at 4:30 pm 400 m warm up E2MOM 20x 200m...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×6 clean grip deadlift @ 55% of max clean) Metcon Metcon (Time) For time 12-24-36-48 Air squats High plank shoulder taps DU Sit-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Fun week before starting some fun progressions next week. Overall volume and loading will be lighter this week. Partner workout. Must switch every minute. You go I go, only one partner working at a time 100/80 cal row or bike 100 WBS (20/14) 50 strict pull ups/ or...Read More

CrossFit OwnIt – CrossFit Weightlifting 2 Hang power clean + 1 Push press 12 Minute EMOM all sets @ 70% of push press Weightlifting RDL (5×4 @ 100% of clean) Metcon Metcon (Time) 3 Rounds :30 Second handstand hold on wall or :45 second plank 10 Seated barbell strict press 15 Barbell bent over row...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 Minute AMRAP (partner) 8 Wall walks 16 Lateral burpees over the bar 24 Front rack lunges (75/55) 32 DU (same time) (64 SU)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (24 Minutes to establish new 1RM) Metcon Metcon (Time) For time 9-6-3-6-9 Power clean (185/135) or 70% of power clean SHSPU or 2:1 push upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×3 @ 70%) Metcon Metcon (AMRAP – Reps) Seated box jumps 4×5 Metcon Metcon (AMRAP – Reps) 12 Minute AMRAP One partner holds plank while other partner accumulates mac calories on bike or rowerRead More