CrossFit OwnIt – CrossFit Weightlifting Split Jerk (1 Push jerk + 2 Split jerks) 5 sets @ 70% of 1RM split jerk Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 20 min AMRAP 40 cal bike or row 400 m burden run ( WB 20/14) 40 burpees 16 BMU (32 pull ups)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 4 @ 75% 3 @ 80% 2 @ 85% X 2 Metcon Metcon (Time) 2 RFT 100 DU (150 SU) 50 Alt DB snatch (50/35) 25 Toes to barRead More

CrossFit OwnIt – CrossFit Skill Handstand Push-ups (Week 3) PART 1 2 rounds: Hollow holds 25 sec (scale: knees bent) Handstand hold 25 sec (scale: pike hold off box, scale up: shoulder taps) Pike push-ups 5-10 reps (scale: use abmat) HSPU negative 2 reps, 6 sec negative (scale: pike or regular push-up negative, scale up:...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 2 Squat cleans *start at 50%, perform as singles. Weightlifting Split Jerk (5×2 @ 75% (2 second pause in catch) Metcon Metcon (Time) 3 rounds :30 Second plank 30 Russian twists w/med ball 20 Leg lifts 10 Seated strict press w/barbell 10 Bent over rowRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 35 Minute cap Cash in: 800m run (relay style, 400m each) 40-30-20 Alt DB snatch (50/35) Single DB OH lunge (50/35) 2 Rounds 750m row/40 calorie bike 50 Hand release push ups 40 Chest to bar Cash out: 800m run (relay style, 400m each)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 15 min emom 6-12 cal Bike 8-14 single DB box step ups (24/20) (50/35) 6-12 cal row Rest 5 mins 15 min emom 6-12 cal row 10-20 WBS (20/14) 6-12 cal bike Or 40-45 seconds of workRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 2 Power snatches *Build to 75% Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 5 lateral burpees over the bar 5 hang snatches (75/55) Rest 5 mins Metcon Metcon (AMRAP – Reps) 5 min AMRAP 30 lateral burpees over the bar 30 hang...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 20 Minute cap 3 @ 75% 2 @ 80% 1 @ 85% X 3 sets Metcon Metcon (Time) Team of 2 For Time (18 min cap) 80 cals on rower or bike 90 hang db c and j (50/35) 100 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk Jerk Complex 1 strict press Overhead foot work Split press Dynamic split press Power jerk Split jerk 6 sets @ 40 % Metcon Metcon (Time) 3 RFT 15 DL (135/95) 5 Wall walks 400m RunRead More

CrossFit OwnIt – CrossFit Skill Handstand Push-ups PART 1 3 rounds: Hollow holds 20 sec (scale: knees bent) Handstand hold 20 sec (scale: pike hold off box, scale up: shoulder taps) Downward dog forearm push-ups 5-10 reps (scale: go from low plank to high plank) HSPU negative 2 reps, 5 sec negative (scale: pike or...Read More