CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 2 rounds for time 100 Calorie row/bike (while partner rows/bikes, other partner holds plank) 80 Front rack lunges (115/75) 60 Alt DB snatch (50/35) 40 Toes-to-barRead more

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×7 @ 65%) Metcon Metcon (Time) 4 Rounds for time 10 Burpee C2B 10 DB or KB dead-lift (50/35) 10 DB or KB STO (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean (2 Low hang squat cleans @ 75% x 5 sets) Metcon Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAP x 2 30 DU 20 Mountain climbers 10 Thrusters (75/55) *Rest 3 minutes and repeatRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5-5-5-5-5) Starting at 65% building each set without reaching failure or compromising technique Metcon Metcon (Time) Teams of 2 3RFT 30 cal bike or row 5 wall walks 20 2DB box step overs (50/35) (24/20) 5 wall walks Metcon Metcon (Time) Run club at 4:30pm 300 m warm up run Run club E5MOM 7 rounds 400m slow (8-9 min mile pace) 200 m fast (sprint pace)Read more

CrossFit OwnIt – CrossFit Skill Pull-ups Week 3 – 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 (7 min time limit) Rx/Int (can use band if needed): 5 sets of: 1 strict CTB pull-up 2 sec pause at the top (if they can’t hold CTB position just hold chin above bar) 1-2 kipping CTB pull-up or attempts (Rx: 3-8 reps) Scaled: 5×5 Strict CTB pull-up from seated Metcon Metcon (Time) 7RFT (30 min cap) 300 m run or (18/15) cals 15 WBS (20/14) 5 power snatches (135/95)Read more