CrossFit OwnIt – CrossFit Weightlifting Deadlift (7-7-7-7) Start @ 65% and build. *Attempt to end at heavy 5 from last week Metcon Metcon (AMRAP – Reps) 2 mins on /2 mins off x 4 25 WBS (20/14) 5 devils press (50/35) Max box jump over with step down with remaining time (24/20) *scale reps to have 30 seconds of box jump overs. We will have a hero wod Saturday for Veterans Day 🙂Read more

CrossFit OwnIt – CrossFit Skill Pull-ups Week 4 – CTB progression PART 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold with PVC CTB pull 10 Kipping swings, feet together 10 Bat wing rows with 2 sec pause at top 5-10 second top-of-pull-up hold (scale: with barbell on rack from seated on floor, scale-up: CTB hold) PART 2 3 sets for quality (7 min time limit): *try to maintain the same number every set Scaled: Kipping pull-ups with band or kipping swings with regrip Intermediate: Kipping pull-ups or CTB with band Rx: Kipping CTB pull-ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 25 with partner (you go I go) 50 Calorie bike or row 50 T2B 50 Calorie bike or row 50 2-DB STO (50/35) 50 Calorie bike or row 50 C2B pull ups 50 Calorie bike or row 50 burpees Metcon...Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×5 @ 70%) Metcon Metcon (Time) 5 Rounds for time 48 DU 12 Hang squat cleans (95/65) 3 Wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy set of 3 and then complete 5 sets x 2 reps at this weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 Single DB box step ups (24/20) (50/35) 10 Push ups 10 DB snatch (50/35) 10 Sit-upsRead more

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk 12 Minute EMOM Minute 0-3 3 Power cleans + 2 Push jerks @ 70% Minute 3-6 2 Power cleans + 2 Push jerks @ 75% Minute 6-9 2 Power cleans + 1 Push jerk @ 80% Minute 9-12 1 Power clean + 1 Push jerk @ 85% Weightlifting Behind the neck push press (5×5 @ 60% of clean and jerk max) Metcon Metcon (Time) 3 rounds 10 Renegade rows w/ DB’s 20 Alt DB shoulder press 30 Sit ups :40 Second wall sit with plate OH or in frontRead more