CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×8@ 65%) Metcon Metcon (Time) Team of 2 For Time 100 cal row or bike 30 thrusters (95/65) 50 cal row or bike 30 thrusters (95/65) 25 cal row or bike 30 thrusters (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Seated 2-DB Strict press 5×10 Metcon Metcon (Time) 3 RFT 20 Power cleans (135/95) 15 Strict HSPU 100 DURead More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 3 – CTB progression 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings, feet together 10 Bat wing rows with 2 sec pause at top 5-10 second CTB top-of-pull-up hold (scale: with barbell on rack from seated on floor;...Read More

CrossFit OwnIt – CrossFit Weightlifting 14 Minute EMOM (Build to a heavy for the day) 2 Power snatches + 1 power hang snatch Weightlifting Behind the neck snatch grip push jerk 5×2 @ 70-75% 1 RM snatch Metcon Metcon (Time) 2 rounds 15 Empty barbell bicep curls 20 Barbell good mornings 30 V-ups :45 Second...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 20 Thrusters (75/55) 20 Calorie row or bike 3 rounds 20 1 DB box step ups (50/35) (24/20) 20 c2b pull ups 3 rounds 20 Alt DB hang clean and jerk (50/35) 6 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×10 @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 5 T2B 10 Push ups 15 Air squatsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×6 ) @ heaviest load from last week. Or 65% Metcon Metcon (Time) 5 individually timed rounds E4MOM 300 m run 8 burpees over DB 16 Alt DB snatch (50/35) *athlete should aim to have at least 90 seconds of rest or scale runRead More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 2 – Pull-up progression 3 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) 3 sets...Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (12 Minute alt EMOM) 50 DU 5 Hang power cleans @ 65% Metcon Metcon (AMRAP – Reps) Death By Wall Balls Min 0-1 Min 1-2 Min 2-3 Min 3-4 *always remember workouts are scalable and movements can be changed if an athlete is dealing with limitations or...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (Establish heavy DL for the day) Do not compromise form. Technique > load 7-5-3-2-1-1-1 Metcon Metcon (AMRAP – Rounds and Reps) 17 Minute AMRAP 15 BJO (24/20) 12 Power snatch (115/75) or 65-70% 9 Burpee pull-upsRead More