CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 Minute EMOM Minute 0-4 2 squats cleans + 2 jerks @ 70% Minute 4-8 2 squat cleans + 1 jerk @ 75% Minute 8-12 1 squat clean + 1 jerk @ 80%) Weightlifting Clean grip RDL (4×3 @ 100% of 1RM clean ) Weightlifting Metcon (Time) 3 rounds 5 muscle cleans 10 strict pull ups or elevated ring row 20 sit ups :30 plank (can be weighted if you want)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 800m wall ball carry together (switch whenever) 100 back rack lunges (135/95) 75 Power cleans (135/95) 50 Push jerks (135/95) 25 Power snatches (135/95) 800m wall ball carry together (switch whenever) *scale run to 1k row or 50 cal bikeRead more

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. Metcon CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 50 ft) *Add 5 burpees after each round. CrossFit Games Open 23.2B (All Divisions/Ages) Immediately following 23.2A, athletes will have 5 minutes to establish: 1-rep-max thruster (from the floor)To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click hereRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 3 reps building (start at 70% and build by feel)) Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 @ moderate pace (Split all work except single unders) 16 min AMRAP 60 cal row or bike 60 box jumps (20 inches for everyone) 60 WBS (14/10) 60 single unders each *scale all movements to accommodate for continuous movementRead more

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 4 PU/CTB PART 1 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 band lat pull downs 10 Kipping swings, feet together 5-10 second top-of-pull-up hold (scale: hold on rings with feet on floor) PART 2 5 sets (7 min time limit) Scaled: 3 kipping swings + 1 pull-up attempt Int: 3 kip swings + 1 kip pu + 1 CTB attempt Rx: 4 sets: 3 strict PU + 3-10 kipping CTB *scaled can alternatively work on strict pull upstrength* Metcon Metcon (AMRAP – Reps) 20 minute alt emom 13/11 cal row 14 hang KB snatch (7 each arm) (53/35) 13/11 cal bike 7-10 thrusters (95/65) Run club At 4:30pm Metcon (Time) Run club 400 m warm up run 4 rounds of: 400 m hard run 600 m slow recovery jogRead more