CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 4 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T-push-ups (scale: knees or bands) 25 sec Ring support (scale: band, scale up: rings tuned out) 2 Ring dip negatives (scale: band or feet on floor, scale up: rings tuned out) EMOM5: Scaled: 5 Box dips, scale one level harder than two weeks ago (bent knees < straight legs < elevated feet) Intermediate: 3-5 Pause ring dips with band Rx: 3-5 Pause ring dips (scale up: keep rings turned out) * Pause ring dips: pause at the bottom for 2 seconds Metcon Metcon (AMRAP – Reps) 20 min alt emom 13/11 cal bike 50 DU/SU 13/11 cal row 1-2 rope climbs *40/20 work to rest each minute or scale...Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 4 reps @ 70% across ) Metcon Metcon (Time) 2RFT 800 m run 18 T2B 24 DB clean and J (50/35) (12 each arm) 18 C2B nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (8 sets x 1 rep @ 75% across) Metcon Metcon (AMRAP – Reps) 4 minute AMRAP 25 burpees (scale to 2 mins of burpees at most ) Max WBS remaining time (20/14) (Rest 1 min x 3) nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Weightlifting Hang Power Snatch (10 Minute EMOM 2 Hang power snatches @ 70% across) Weightlifting Behind the neck snatch grip push press (4×4 @ 70% of snatch) Metcon Metcon (Time) 3 rounds 15 barbell bicep curl 15 barbell good mornings 15 barbell bent over row nutrition challenge Metcon (AMRAP – Reps)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 50 Squat clean thrusters (115/75) 75 DU (each) (120 singles) 50 Synchro burpees 75 DU (each) (120 singles) 50 Front squats (115/75) 75 DU (each) (120 singles) 50 Synchro sit upsRead more