CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 Rounds for time 15 Power cleans (135/95) 100 DU 15 Bar MU 2 rounds 1,000m row/50 calorie bike 50 WBS (20/14) 50 BurpeesRead More
CrossFit OwnIt – CrossFit Skill Muscle-ups (Ring MU progression ) Week 1 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 Tricep push-ups (scale: knees or bands) 10 sec Ring support (scale: band, scale...Read More
CrossFit OwnIt – CrossFit Weightlifting Push Press (1 Push press + 1 Split Jerk) 8×1 @ heavy from last week or 80% of 1RM push press max Metcon Metcon (AMRAP – Reps) 20 Minute alt EMOM 12/10 Cal row 12 Burpees 12/10 Cal bike 50 DU (2:1) *Or 45 seconds of work/15 seconds restRead More
CrossFit OwnIt – CrossFit Weightlifting Hang squat clean (14 Minute EMOM) 2 Hang squat cleans + 1 Front squat *Build to a heavy for the day Weightlifting Strict press (5-4-3-2-1 ) *Build to a heavy 1 Metcon Metcon (Time) 3 Rounds 40 Flutter kicks 30 Sit-ups 20 Alt DB bicep curl 1 Minute plankRead More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Minute AMRAP 7 Lateral burpees over bar 6 Alt DB snatch (50/35) 4 OH DB lunge (50/35) *Partners switch after 1 full round Rest 2 minutes For time 30 clean and jerks (135/95) 30 Bar MU/40 c2b/50 Pull-ups/ring rowsRead More
CrossFit OwnIt – CrossFit Weightlifting Power Snatch (1 Power snatch + 1 hang power snatch) *Build to a heavy but not to exceed 80% of power snatch Metcon Metcon (Time) Teams of 2 For Time 100/80 cal row or bike 800 m run together 100/80 cal row or bikeRead More
