CrossFit OwnIt – CrossFit Weightlifting Clean (12 minute EMOM 1 Clean from floor + 1 Hang clean *Start at 50% of clean and build.) Weightlifting Push Press (5×3 @ 75%) Metcon Metcon (Time) 3 rounds 20 barbell bicep curls 15 1-DB tricep extension 10 seated strict press w/ barbell 5 strict pull ups/elevated ring rowRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time teams of 2 40 Burpee pull ups (partner holds barbell in front rack) 80 thrusters (95/65) (partner hangs from the rig) 40 hang DB cleans (50/35) (plank hold) 600m run (together) 40 FR DB lunge (50/35) (plank hold) 80 thrusters (95/65) (hangs from rig 40 Burpees (partner holds barbell in front rack)Read more

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (Pause split jerk 4 sets x 2 reps @ 75% *2 second pause in dip ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 75 calorie row or bike buy in then AMRAP with remaining time of: 9 power cleans (135/95) 6 front squats (135/95) 3 SHSPURead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 reps @ 75% 3 reps @ 80% 1 rep @ 85% x 3 sets (85% for 3 sets only)) Metcon Metcon (Time) For time 800m run 60 WBS (20/14) 40 C2B pull upsRead more

CrossFit OwnIt – CrossFit Skill Rope Climb Week 2 2-3 rounds (15 min): 30 sec Hang from pull-up bar – supinated grip (palms face towards you) 30 sec Hang from pull-up bar – pronated grip (palms facing away) 5 Rope ground to stand – bent knees (scaled) / straight legs 3 Box drill – “S” method + stand 3 Box drill – “J” method + stand *Focus on locking the rope in place with the feet on the box drills Metcon Metcon (AMRAP – Reps) 20 minute Alt EMOM 14/12 calorie bike 14 KBS (53/35) 14/12 calorie row 1-2 rope climbs or 3-4 rope ground to stand pull up Metcon Metcon (Time) Run club at 4:30pm 400m warm up run E4MOM X 8 rounds 500m run (progressive efforts) 400m cool down runRead more