CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 23.3 RX (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 wall walks 50 double-unders 15 snatches (weight 1) 5 wall walks 50 double-unders 12 snatches (weight 2) *If completed before the 6-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 9 snatches (weight 3) *If completed before the 9-minute time cap, add 3 minutes to the time cap and complete: 20 strict handstand push-ups 50 double-unders 6 snatches (weight 4) F: 65 lb, 95 lb, 125 lb, 155 lb M: 95 lb, 135 lb, 185 lb, 225 lb Metcon CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time) Starting with a 6-minute time cap, complete as many reps as possible of: 5 scaled wall walks 50 single-unders 15 snatches (weight 1) 5 scaled wall walks...Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps (aiming for more than two weeks ago)) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP Teams of 2 @ moderate pace -you go I go 40 cal bike or row 30 box step ups (no weight) 20 empty bb thrusters (45/33) 10 devils press (very light dumbells)Read more

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 5 BMU PART 1 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 band lat pull downs 10 Kipping swings, feet together – work up to hips to bar Kip swing if able 5 Delayed Kip swing off boxes – work up to hips to bar if able PART 2 7 minutes for quality: Scaled: Work on kip swing + pull-ups Intermediate: Work on CTB pull-up Rx: Work on Bar muscle ups Metcon Metcon (AMRAP – Reps) 20 min alt emom 13/11 cal row 5-10 strict pull ups 13/11 cal bike 3-5 wall walks Metcon Metcon (Time) Run club at 4:30pm 400 warm up E90 seconds X 15 rounds 200 m run These should all be at 85-90% 400 m cool downRead more

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (Build to a 1RM 5-3-2-2-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 14 DB hang snatch (7 each arm) (50/35) 14 FR 1 DB alt lunge (50/35) 14 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 building *aim heavier than 2 weeks ago) Metcon Metcon (AMRAP – Rounds and Reps) 4 minute amrap 10 Deadlift (155/105) 50 DU rest 2 minutes 6 minute amrap 5 Deadlift (155/105) 10 HSPU 30 DURead more