CrossFit OwnIt – CrossFit Weightlifting Snatch (15 Minute EMOM) Minute 0-5 2 Snatches @ 70% Minute 5-10 2 Snatches @ 75% Minute 10-15 2 Snatches @ 80% Weightlifting Snatch Balance (5×2 @ 70-75% of snatch) *2 Second pause @ bottom on second rep Metcon Metcon (Time) 10 Minute AMRAP 10 Barbell bicep curls 15 DB Tricep extension 20 Barbell good mornings :30 Alt shoulder tapsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner Buy in:200 air squats 40 Snatches (135/95) 30 devils press (50/35) 20 Bar MU 30 DB push press (50/35) 40 Power cleans (135/95) Cash out:200 air squatsRead more

CrossFit OwnIt – CrossFit Skill Pull-ups Week 2 – Pull-up progression PART 1 2 rounds for quality: 15 sec Hollow hold (scale: knees bent) 15 sec Arch hold 10 Kipping swings, feet together 10 Ring rows 5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, scale-up: strict pull-up into hold) PART 2 3 sets for quality (7 min time limit): *try to maintain the same number every set Scaled: Kipping pull-up with bands or Kipping swings with regrip Intermediate: Kipping pull-ups Rx: Strict pull-ups Metcon Metcon (Time) For time 20 Burpee box jump over (24/20) 40 Alt DB C&J (50/35) 20 Burpee box jumps (24/20) 40 Alt DB snatch (50/35) 20 Box jumps (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Clean and jerk complex) 1 Clean 1 Clean and push jerk 1 Clean and split jerk x 6 sets @ 60% of C&J max Metcon Metcon (Time) 3 Rounds for time 500m Run 25 Empty barbell thrusters (45/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×6 @ 65%) Metcon Metcon (AMRAP – Reps) 21 alt emom 7-14 1-db box step ups (50/35) (24/20) 7-14 cals on rower or bike 2-4 wall walks (2x inch worm with push up) Metcon Metcon (Time) Run club at 4:30 pm 400 m warm up E2MOM 20x 200m 5 @ 8 min mile pace or 60% effort 5 @ 7:00 mile pace or 70% effort 5 @ 6:30 mile pace or 80% effort 5 @ sub 6 mile pace or 90% effortRead more