CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner Metcon 18-15-12-9 Bar MU (2:1 pull up variation) Hang power snatches (75/55) 1 round 50 deadlifts (225/155) 100 HRPU 150 Synchro air squatsRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (3 Front squats + 2 Push jerks + 1 Split jerk) 5 sets all at 60% of Clean and Jerk (why it’s labeled under clean and jerk) Metcon Metcon (Time) 3 Rounds for time 400m Run 50 DU 20 WBS (20/14) 10 2-DB box step overs (24/20) (50/35)Read more

CrossFit OwnIt – CrossFit Skill Push-ups Week 4 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 Every 30 seconds for 4 min: Scaled: 4+ push-ups scaled on rig or with bands Rx: 4+ push-ups with 1 sec pause 1″ from the floor Scale to maintain 4+ reps per set; do not work for more than 20 seconds per interval Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 6 Calorie row/bike/ski 3 wall walks 1 clean (225/155) or 70%Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch Accumulate 10 snatches Between 65-70% Work on technique and speed on each rep Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 12 T2B 18 single DB FR lunge (50/35) Metcon Metcon (Time) Run club at 4:30 pm 🙂 E4MOM 400m x 3 slow pace (8 min) Rest 4 E3:30 400 m x 4 moderate pace (7:30) Rest 4 E3MOM 400 m x 5 fast pace (sub 7)Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 65%) Metcon Metcon (Time) For Time (17 min time cap) 800 m run 70 DB alt hang c and j (50/35) 60 BJO (step down standard) (24/20) 40 SHSPURead more