CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (6×3 8 second OHS @ 40% of snatch) Deload week. This week will have lower percentages to get ready for heavier weights in the coming two weeks. Metcon Metcon (Time) 3RFT 15 front squats (135/95) 21 pull ups 27 burpeesRead more

CrossFit OwnIt – CrossFit Weightlifting Hang Power Snatch (12 minute EMOM) 2 Hang power snatches @ 75% across Weightlifting Deficit snatch grip deadlift 5×4 @ 85% of 1RM snatch *Stand on #45 bumper Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Seated DB press 15 Turkish sit ups with medball 20 High to low plank 30 MT climbersRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 Minute amrap 1k row/50 cal bike 60 Front rack lunges (115/75) 50 HSPU (HRPU) 40 2 DB hang power cleans (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (1 Snatch pull + 1 snatch ) 5 sets at 73% Weightlifting Back Squat (2×11 @ 65%) Metcon Metcon (Time) 3 RFT 300m Run 8 Devil press thrusters (50/35)Read more

CrossFit OwnIt – CrossFit Skill Push-ups 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 5 minutes Scaled: 10-8-6-4-2 scaled pushups on rig; lower the bar each set Intermediate: 10-8-6-4-2 scaled pushups with bands, using smaller bands each set (or no bands if possible) Rx: 3 sets of ring push-ups (not to failure but a challenging number) Metcon Metcon (Time) Teams of 2 (you go I go) For Time 50 cal row or bike 150 WBS (20/14) 50 cal row or bike 150 DB snatch (50/35) 50 cal row or bikeRead more