CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets 1 Snatch deadlift + 1 Hang snatch + 1 Snatch Aim for around 70-75% of 1RM snatch for majority of sets) Weightlifting Bench Press (5 sets x 3 reps @ 15lbs lighter then heavy 3 established on January 15th. *if you weren’t here and didn’t establish a heavy 3, establish a heavy 3 today. ) Metcon Metcon (Time) 3 Rounds 45 second plank 15 DB bicep curls 20 Barbell bent over rowRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner 20 minute AMRAP 100 DU 75 Push ups 50 1-DB OH lunge (50/35) 30 Devil’s press (50/35)Read more

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb Metcon CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lbRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps @ 75-80%) Metcon Metcon (Time) Teams of 2 @ Moderate pace (you go I go) 120 cal row or bike 100 sit ups 80 box step ups (no weight 24/20) 60 light KBS (35/26) 40 empty bb thrusters (45/35) 20 burpeesRead more

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 3 PU/CTB PART 1 2 rounds for quality: 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 4 sets (7 min time limit) Scaled: 5-10 Jumping pull-up Intermediate: 3 kip swings + 3-5 pull-ups Rx: 2 strict PU + 2-8 kipping CTB pull-ups *focus on chin over bar / chest touching bar standard* Metcon Metcon (AMRAP – Reps) 24 minute Alt Emom 12/10 cal row 12 alt pistols or scale to single leg squat to box or deck squats 12/10 cal bike 6 alt DB snatch + 6 alt db c and J (50/35) Metcon Metcon (Time) Run club 400 m warm up Deload 200 m hard run 100 m walk 400 m hard...Read more