CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 Second OHS w/ 2 second pause at bottom) 6 seconds on the way down, 2 second pause at the bttom. 10 sets x 1 rep @ 60% or 5-10lbs heavier than last week Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP w/ partner You go I go rounds 12 Alt DB snatch (50/35) 8 BurpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ 65%) Metcon Metcon (Time) 4 Rounds for time 16 Box jump overs (24/20) 8 Squat clean and jerks (135/95) 4 Wall walks *Step down standardRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets) 1 Power snatch + 1 Squat snatch + 1 Power snatch First 5 sets at 65-70%, last 5 sets 70-75%. *Base off of 1RM power snatch Weightlifting Snatch Balance (5×2 @ 70% of snatch) Metcon Metcon (Time) 2-3 rounds :45 Plank 30 MT. Climbers 20 Russian KBS 10 Seated barbell press (no more then 95lb on bar)Read more

CrossFit OwnIt – CrossFit Metcon Partner 22 Minute amrap 20 Toes to bar 30 Power cleans (155/105) 40 Calories row or bike 50 Single OH DB lunges (50/35)Read more

CrossFit OwnIt – CrossFit Skill Push-ups Week 5 PART 1 Mobility: Sleeper stretch, 30 sec per side 2 rounds: 6 each Y-W-T lift-offs 6 Scapula push-ups 10 High to low planks (scale: plank hold) 2 push-ups negatives, 5 sec (scale: on rig) PART 2 8 minutes: Scaled: 8×3 reps; using a bar on the rig or bands, work towards most difficult scaling you can in sets of 3 Rx: 3x sets max rep push-ups (tempo ~1 second up 1 second down) All levels: rest 1+ min between sets Weightlifting Overhead Squat (8 Second OHS ) 6×2 @ 60% or 5-10lbs heavier than last week Metcon Metcon (Time) 3 RFT (9 minute cap) 20 Alt DB snatch (50/35) 10 Burpee box jump over (24/20)Read more