CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (:08 second OHS 8 sets of 1 rep @ 70-75% *8 second descent every rep. Only load barbell if you have proper technique and ROM ) Metcon Metcon (Time) 3 RFT 18 BJO (24/20) 4 wall walks 16 DB Hang clean and jerks (8 each arm) (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 65% across ) Metcon Metcon (Time) For Time 80/65 cal bike or row 60 single arm DB OH lunge (50/35) 40 V ups 20 STO (135/95)Read more

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 20 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) 3 sets of 5-10 reps (5 min time limit) Scaled: Leg assisted ring dips Intermediate: Ring dips with band Rx: Ring dips (scale up: keep rings turned out) Metcon Metcon (AMRAP – Rounds and Reps) 3 minute AMRAP 3 power cleans (135/95) 5 push ups 7 pull ups 9 air squats *rest 1 x 4. Pick up where you left off Metcon Metcon (Time) Run club at 4:30pm 400 m warm up run 7 x 600 m E4.5MOM 400...Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 65% across ) Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 8 2-DB burpee DL box step over (50/35) (20inch box) 200 m run *1 rep = 1 burpee DB DL + 1 box step over holding two dumbellsRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (6 sets x 2 reps @ 70%) Metcon Metcon (Time) 3RFT 9 snatches (115/75) or 65% 50 DU 15 T2B nutrition challenge nutrition challenge (AMRAP – Reps)Read more