CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×5 @ 75-80%) Metcon Metcon (Time) 8 RFT 7 push ups 5 thrusters (95/65) 3 BMU/5 pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×7 @ 70%) Metcon Metcon (Time) 5 individually timed rounds E4MOM 300 m run 10 TnG power snatches (95/65) or 50% power snatchRead More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk (12 Minute EMOM) 2 Power clean and jerks @ 75% Weightlifting Clean grip RDL (5×5 @ 100% of 1RM clean) Metcon Metcon (Time) 3 rounds 5 Chin ups 20 Barbell good mornings 20 Turkish sit ups 30 Flutter kicks 30 Alt shoulder taps 1 Minute...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 2 rounds 50 Cal bike/row 50 Toes to bar 50 Wall balls (20/14) 2 rounds 50 Single OH DB lunge (50/35) 20 Bar MU/C2B/Pull-upsRead More

CrossFit OwnIt – CrossFit Skill Muscle-ups Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T-push-ups (scale: knees or bands) 15 sec Ring support (scale: band, scale up: rings tuned out) 2 Ring dip...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 6-12 cal row 6-12 T2B 6-12 cal bike 200 m run Rest *Scale to 45 seconds of workRead More

CrossFit OwnIt – CrossFit Weightlifting DB bench press (4×12 across (same as last week) Metcon Metcon (Time) 5 RFT 4 Wall walks 12 Power cleans (155/105) 48 DU (75 SU)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6@ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP 8 WBS (20/14) 4 Push Ups 2 BMU ( 4 pull ups or variation)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (7×1) 1 Push press + 1 Split jerk @ 85% of 1RM push press Metcon Metcon (Time) 4 RFT 9 DL (225/155) 18 Box jump overs (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 Minute EMOM) 3 Snatches @ 65-75% Weightlifting Bench Press (Build to 1RM) Metcon Metcon (Time) 3 Rounds 20 Banded good mornings 25 Russian twists :45 Second wall sit 15 bicep curlsRead More