CrossFit OwnIt – CrossFit Weightlifting Strict press (5×4) Build to a heavy 4 for the day within 5 sets Metcon Metcon (Time) 6 Individually timed rounds (E3MOM) 100m run 9 DL (155/105) 6 HPC 3 STO *Or scale to 60% of HPCRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (8×1 @ 87-90%) Metcon Metcon (Time) 14 Minute cap 70 DU 17 Empty barbell thrusters (45/35) 60 DU 16 Empty barbell thrusters 50 DU 15 Empty barbell thrusters 40 DU 14 Empty barbell thrusters 30 DU 13 Empty barbell thrusters 20 DU 12 Empty barbell thrusters 10 DU...Read 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 HSPU negative 3 reps, 5 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART 2,...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (18 Minutes to complete) 3 reps @ 60% 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 2 reps @ 80% 1 rep @ 85% x 2 sets Weightlifting Bench Press (5×5. Build to heavy 5 for the day. ) Metcon Metcon (Time) 2 rounds 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 3 rounds 300m run 30 Thrusters (95/65) 20 Alt DB snatch (50/35) 3 rounds 20 Front rack lunge (95/65) 20 HRPU 20 C2B/pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 85%) Metcon Metcon (Time) 3 RFT 7 Devil’s press (50/35) 14 2-DB box step overs (24/20) (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 4 Box jumps + 1 Power snatch *Start @ 65% and build by feel. Metcon Metcon (Time) 5 Individually timed rounds every 4 minutes 200m Run 15 KBS (53/35) 9 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (6×3) *Build to a heavy 3 for the day within 6 sets Metcon Metcon (Time) For time (team of 2) 40 Pull-ups 60 WBS (20/14) 120 Calorie row or bike 60 WBS 40 Pull-upsRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 36 Minute alt EMOM 12 FR barbell lunge 36 DU (50 SU) 8 Front squat 10/8 Cal rowRead More

CrossFit OwnIt – CrossFit Gymnastics Hand stand push ups Hollow holds (15 seconds) Handstand holds (15 seconds) Tricep push up (5-10 reps) 3 HSPU negatives (4 seconds) Scale: pike or regular push ups negative. Scale up: deficit 5 minutes: Scaled: 3x max rep DB shoulder press (seated on box) Intermediate: 3x max scaled HSPU (used...Read More