CrossFit OwnIt – CrossFit Weightlifting Front Squat (Tempo front squats 5 sets x 3 reps @ 73% *3 second descent, 1 second pause at bottom) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 @ 73% 2 @ 80% X 4 waves ) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 you go I go 5 rounds 2 minutes on/2 minutes off (partner A works for 2 minutes/partner B rests then switch) 10 shuttle runs or 13/11 calorie bike max wall balls with remaining timeRead more

CrossFit OwnIt – CrossFit Skill Rope Climb Week 6 1 round: 30 second hang from pull-up bar with strict knee raises 20 second hang from rope (scale up: strict pull-ups on rope) 5 Rope ground-to-stands 5 Box drill – “S” or “J” method + stand Then, 10 minute practice: Hang from rope + strict knee raise + footwork (S or J) *focus on getting feet as high as possible Rx: Work on getting up the rope in as few pulls as possible Scaling options: hang rope over pull-up bar and hang from bar while working on footwork *work on any previous progressions if people need more work on grip strength or footwork Metcon Metcon (AMRAP – Reps) 20 minute Alt EMOM 13/11 calorie bike 3 RMU/5 BMU/7 strict pull ups/9 ring rows 13/11 calorie row 1-2 rope climbs or 3-4 rope to stand Metcon Metcon (Time) Run club at 4:30...Read more

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps building ) Metcon Metcon (Time) 4 rounds for time 75 DU/125 single unders 17 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 8 reps @65%) Metcon Metcon (Time) 21-15-9 deadlift (185/135) 9-7-5 wall walksRead more