CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 4 reps @ 78%) Metcon Metcon (Time) 4 RFT 10 Alt hang DB clean and jerk (50/35) 10 over head 1-DB lunge (50/35) (5/5) 10 single arm devils press (50/35)Read more

CrossFit OwnIt – CrossFit Skill Rope Climb Week 4 2-3 rounds (15 min): 5-10 Rope strict knee raises / knees to armpit / knees to elbows (scale to hang only from rope or pull-up bar) 5-10 Rope strict pull-ups (scale to 5 ground-to-stands with rope) 5 Box drill – “S” or “J” method + stand (Rx: do footwork from standing and get as high as possible in ONE pull) *people comfortable with footwork should do these without looking at feet; make sure all weight is held by feet and not by the arms Weightlifting Metcon (AMRAP – Reps) 20 minute ALT EMOM 13/11 calorie bike 3-7 elevated feet ring rows 13/11 calorie row 1-2 rope climbs or 3-4 lay to stand rope climb Metcon Metcon (Time) run club @ 4:30 pm 300m warm up run/ downward dog. Stretch Achilles and hamstrings well. 8 rounds 300m run 2 minutes rest *these...Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 4 reps @ 78%) Metcon Metcon (Time) For time 800m run 60 power snatches (75/55) 40 burpees to #45 bumperRead more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 100% of clean) Metcon Metcon (AMRAP – Reps) 6 individual rounds 2 minutes of work/2 minutes of rest 50 DU 19 WBS (20/14) max T2B in remaining time *max 90 seconds of work on first two movementsRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 minute EMOM Minute 0-5 3 power snatches @ 60% Minute 5-10 2 power snatches @ 70% Minute 10-15 1 power snatch @ 80%) Weightlifting Strict press (5×5 @ @ 70%) Metcon Metcon (Time) 3 rounds 30 Alt DB bicep curls 30 bent over row 30 barbell good morningsRead more