CrossFit OwnIt – CrossFit Skill Rope Climb Week 1 2-3 rounds (15 min): 20 sec Hang from pull-up bar – supinated grip (palms face towards you) 20 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) 24 minute Alt EMOM 13/11 calorie bike 1-2 rope climbs or lay to stand rope pull up (3-4 reps) 13/11 calorie row 6-12 T2B Metcon Metcon (Time) Run club at 4:30pm 300m warm up run 4 sets (progressive efforts for total time each set) 400m run rest 1 minute 800m run rest 2 minutes 300m cool down runRead more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 5 reps @ @ 90%) Metcon Metcon (AMRAP – Reps) 4 Minutes on/2 minutes off x 4 rounds 400m run 40 crossover single unders/40 DU or 60 SU max OH DB lunge (switch arms every 10 lunges) (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 5 reps @ 70%) Metcon Metcon (Time) 8 rounds for time 3 power cleans (185/135) or 65% 5 SHSPU 7 burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM Minute 0-4 2 power cleans @ 70% Minute 4-8 2 power cleans 80% Minute 8-12 1 power clean @ 85-90%) Weightlifting Split position strict press (5×4 @ 30-35% of clean and jerk) Metcon Metcon (Time) 3 rounds 15 elevated ring rows or at difficult back angle 20 bent over row 30 tuck crunches/sit upsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 75 thrusters (95/65) 50 toes to bar 75 front rack lunges (95/65) 50 power snatches (95/65) 75 back squats (95/65) 50 bar MU (50 pull ups + 50 push ups)Read more