CrossFit OwnIt – CrossFit Weightlifting Snatch (24 Minutes to establish a 1RM) *Start at 60% and build on feel. *no more attempts after 3 failed lifts Metcon Metcon (AMRAP – Reps) 14 Minute alt EMOM 3-7 Devil’s press (50/35) 7-14 Unbroken T2B Metcon Metcon (Time) Run club at 4:30 No intervals today *40 Minute easy runRead more

CrossFit OwnIt – CrossFit Skill Pull-up/ MU progression Pull-up COI Week 1 – 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 (7 min time limit) Rx / Int (can scale with band if needed): 5 sets of: 1 strict pull-up 5 sec hold at the top Push away from bar into kip 1-3 kipping pull-ups (Rx: 5-10 pull-ups) Scaled: 5×3 Strict pull-up + 3 sec hold at the top from seated Metcon Metcon (Time) 5 Rounds for time 500m Run 16 Wallballs (20/14) 16 1- DB box step ups (24/20) (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat 20 mins to establish a heavy back squat for the day 7-5-3-2-1-1-1 *start at 65% and build based on feel Metcon Metcon (Time) 3RFT 60 DU (90 single under) 40 sit ups 20 DB snatch (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 1 Power snatch + 1 Hang squat snatch *Start @ 65% and build to 75-80% of power snatch Weightlifting Drop Snatch (5×2 @ 55-60% of snatch) Metcon Metcon (Time) 12 Minute amrap 15 2-DB bicep curls 20 Hollow body rocks or :20 second hold 30 Med-ball sit ups 40 Second side plank (:20 each side)Read more

CrossFit OwnIt – CrossFit Weightlifting Metcon (Time) Hurricane Ian relief partner workout For time Buy in: 900m run together + 40 synchro toes to bar into 4 rounds of: 9 Clean and jerks (155/105) 28 DU each 22 Synchro bar facing burpees Workout meaning: 900 and 40- 940 mb in pressure when Ian hit Cat 4 storm (rounds) 9/28/22 day Ian made landfallRead more