CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 1 TTB 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 Strict and slow knee raises (scale: lying knee raises or tuck up; scale up: ball up) PART 2 5 sets (7 min time limit) Scaled: 5-10 Kipping knee raises Intermediate: 5-10 reps increasing height leg raises Rx: 5-10 TTB without losing rhythm (no extra swings between TTB) *focus on back swing – staying tight and making sure heels come behind the bar (open standard)* Metcon Metcon (AMRAP – Rounds and Reps) 4 Minute AMRAP 9 Pull-ups 6 Power snatch (135/95) 9 Toes to bar 6 Power snatch (135/95) *Rest 2 minutes x 3 sets. Pick up where athlete left off for total rounds and reps Metcon Metcon (Time) Run club...Read more

CrossFit OwnIt – CrossFit Weightlifting Low hang power clean and jerk (4+4 @ 70% 4+4 @ 75% 3+3 @ 78% x 3 sets *78% for 3 sets only. All other sets are only once ) Metcon Metcon (AMRAP – Reps) 3 rounds for total reps 1 Minute max WBS (20/14) 1 Minute rest 1 Minute max calorie row 1 Minute rest 1 Minute max calorie bike 1 Minute restRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 7 reps @ 60%) Metcon Metcon (Time) 3 rounds for time 75 DU 15 Deadlifts (225/155) or 70% 15 Lateral pogo burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM 1 Power snatch + Hang power snatch @ 70% of power snatch. *try to maintain same % for all 12 minutes ) Weightlifting Behind the neck snatch grip push press (5×3 @ 75% of snatch ) Metcon Metcon (AMRAP – Rounds and Reps) 10 minute amrap 15 Seated barbell press :20 Hollow body hold 30 Flutter kicksRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 30 minute cap Partner workout 2 rounds 40 front rack lunges (75/55) 30 power snatches (75/55) 20 C2B pull ups 2 rounds 40 lateral burpees over the bar 30 power cleans 75/55) 20 toes to bar 2 rounds 40 Synchro air squats 30 Bar MU 20 Devil’s press (50/35)Read more