CrossFit OwnIt – CrossFit Weightlifting Low hang snatch (15 minute EMOM Minute 0-5 3 reps @ 70% Minute 5-10 2 reps @ 73% Minute 10-15 2 reps @ 75%) Weightlifting Behind the neck Snatch press (Checkmark) 4 sets x 5 reps at low weight Metcon Metcon (Time) 3 rounds 15 1 DB tricep extension 20 Russian twists 20 barbell good morningsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 2 rounds 30 power cleans (135/95) 30 front squats (135/95) 30 deadlifts (135/95) 2 rounds 30 synchro burpees 30 front rack lunges (135/95) 30 toes to bar 2 rounds 20 bar MU 20 synchro v ups 2 rounds 20 C2B 20 STO (135/95)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10 reps @ 60% 8 reps @ 65% x 3 sets) Metcon Metcon (Time) 3 rounds for time 20 empty barbell thrusters (45/35) 10 BBJO (24/20) 20 empty barbell hang snatches (45/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 reps @ 63% 4 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *use clean and jerk for percentages ) Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 13 minute AMRAPS teams of 2 80 calorie bike or row 40 single arm Alt devils press (50/35) 20 SHSPURead more

CrossFit OwnIt – CrossFit Skill Rope Climb Week 5 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 5 burpee pull ups/ring rows 13/11 calorie row 1-2 rope climbs or 3-4 rope to stand Metcon Metcon (Time) Run club at 4:30pm 400 m warm...Read more