CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 400m run together 22 ring/bar MU (scale to c2b pull ups or ring rows) 22 Power cleans (155/105) 400m run together 18 ring/bar mu 18 Power cleans (185/135) 400m run together 14 ring/bar mu 14 Power cleans (225/155)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets @ 70%) 1 Snatch pull + 1 snatch Weightlifting Back Squat (2×10 @ 65%) 24 minutes for both weightlifting portions Metcon Metcon (Time) For Time (12 min cap) Teams Of 2 24 devils press (50/35) 24 wall walks 24 devils press (50/35)Read more

CrossFit OwnIt – CrossFit Skill Push-ups Week 2 PART 1 Mobility: Sleeper stretch, 30 sec per side 2 rounds: 6 each Y-W-T lift-offs Plank hold 20-30 sec 6 Scapula push-ups 3 push-ups negatives, 4 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 at 1:1 tempo Scale to complete at least 4 reps per interval; do not work for more than 20 seconds per interval Metcon Metcon (Time) 3RFT 30 single DB box step up (50/35) 400 m run 20 thrusters (95/65)Read more

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 second overhead squat ) 6×2 @ 50% or 5-10lbs heavier than last week Metcon Metcon (Time) 4 RFT 60 DU 16 Hang power snatch (95/65) 16 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Front squat + Split Jerk (2 Front squats + 1 Split jerk) X 5 sets at 73% Metcon Metcon (AMRAP – Reps) 5 min AMRAP 3-6-9-12-15… DL (135/95) Lateral burpees over the bar * rest 3 mins and repeat. Athlete picks up where they left off.Read more