CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 35 Minute CAP 3 rounds 40 Alt DB snatch (50/35) 40 Burpees 12 Devil’s press (50/35) 1 Round 150 WBS (20/14) *other partner hangs from rig while partner is doing WBSRead more

CrossFit OwnIt – CrossFit Skill Muscle-ups Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 25 sec Ring support (scale: band, scale up: rings tuned out) 5 pause ring dips (scale: bands or leg-assisted) 5 strict pull-up (scale: from seated) 3 sets of (8 min time limit): *Use false grip Scaled: 5 ring row to muscle-up transition Intermediate: 3-5 kneeling muscle-up transition plus jumping ring dip Rx: 3-5 kneeling muscle-up transition plus ring dip (catch as low as possible) *Scale up the transition by raising the height of the rings Metcon Metcon (Time) 5 individually timed rounds E4MOM 15 BJO (24/20) with step down standard 9 c and J (135/95)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 30 min amrap 50-40-30-20-10 Cal bike or row Pull ups Push ups Air squatsRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×6 @ 75-80%) Metcon Metcon (Time) 7RFT 24 DU (2:1) 18 FR BB lunge (75/55) 12 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting 30 Minutes to work up to a heavy Push press then a heavy Split jerk Weightlifting Push Press Weightlifting Split Jerk Metcon Metcon (AMRAP – Reps) 7 Minute AMRAP BurpeesRead more