CrossFit OwnIt – CrossFit Skill Push-ups Week 4 PART 1 Mobility: Sleeper stretch, 30 sec per side 2 rounds: 6 each Y-W-T lift-offs 6 Scapula push-ups 10 High to low planks (scale: plank hold) 2 push-ups negatives, 5 sec (scale: on rig) PART 2 Every 30 seconds for 4 min: Scaled: 4+ push-ups scaled on...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Accumulate 10 snatches Between 65-70% Work on technique and speed on each rep Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 12 T2B 18 single DB FR lunge (50/35) Metcon Metcon (Time) Run club at 4:30 pm 🙂 E4MOM 400m x 3 slow pace (8 min) Rest...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 65%) Metcon Metcon (Time) For Time (17 min time cap) 800 m run 70 DB alt hang c and j (50/35) 60 BJO (step down standard) (24/20) 40 SHSPURead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×3 8 second OHS @ 40% of snatch) Deload week. This week will have lower percentages to get ready for heavier weights in the coming two weeks. Metcon Metcon (Time) 3RFT 15 front squats (135/95) 21 pull ups 27 burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Snatch (12 minute EMOM) 2 Hang power snatches @ 75% across Weightlifting Deficit snatch grip deadlift 5×4 @ 85% of 1RM snatch *Stand on #45 bumper Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Seated DB press 15 Turkish sit ups with medball 20 High...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 Minute amrap 1k row/50 cal bike 60 Front rack lunges (115/75) 50 HSPU (HRPU) 40 2 DB hang power cleans (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (1 Snatch pull + 1 snatch ) 5 sets at 73% Weightlifting Back Squat (2×11 @ 65%) Metcon Metcon (Time) 3 RFT 300m Run 8 Devil press thrusters (50/35)Read More

CrossFit OwnIt – CrossFit Skill Push-ups PART 1 Mobility: Sleeper stretch, 30 sec per side 2 rounds: 6 each Y-W-T lift-offs 6 Scapula push-ups 10 High-to-low planks (scale: plank hold) 2 push-ups negatives, 5 sec (scale: on rig) PART 2 5 minutes Scaled: 10-8-6-4-2 scaled pushups on rig; lower the bar each set Intermediate: 10-8-6-4-2...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2 Front squats + 1 split jerk) 5 sets @ 75% of C&J *why it’s labeled under C&J 🙂 Metcon Metcon (Time) 5 individual rounds E4MOM 15 burpees 50 DU *scale to complete in 2 mins or less 1:1 work to rest Metcon Metcon (Time) This is...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 second overhead squat) @ 55% or 5-10lbs heavier than last week Metcon Metcon (Time) 6 RFT 9 T2B 6 c and j (155/105) 3 BMU * 2:1 on pull up variation. Power clean permittedRead More