CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 5 sets 300m run 20 Alt DB C&J (50/35) max air squats with remaining timeRead more

CrossFit OwnIt – CrossFit Weightlifting Behind the neck split jerk (4 sets x 3 reps @ 65%) From the rack Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 90 calorie row or bike Then AMRAP with remaining time 5 power snatches (135/95) or 60% 10 kipping HSPU 15 V-upsRead more

CrossFit OwnIt – CrossFit Skill Rope Climb Week 3 2-3 rounds (15 min): 20 sec Hang from pull-up bar while doing strict and slow knee raises / knees to armpits / knees to elbows (alternate grip each round) 20 sec Hang from rope with straight arms scale: hang with feet on the ground scale up: 20 sec strict pull-ups on 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 Metcon Metcon (AMRAP – Reps) 20 minute Alt EMOM 14/12 calorie bike 1-2 rope climbs or 3-4 rope to stand 14/12 calorie row 30 single cross overs/30 DU/50 SU Metcon Metcon (Time) Run club at 4:30pm 400 m warm up 1...Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (90% x 3 sets only)) Metcon Metcon (Time) For time (12 minute cap) 45 WBS(20/14) 45 burpees 45 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (5 sets x 3 reps @ 95%) Metcon Metcon (Time) 3 rounds for time 21 deadlifts (205/145) 15 T2B 9 C2BRead more