CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (8 Second overhead squat ) 6×2 @ 45% or add 5-10 lbs from last week Metcon Metcon (Time) Teams of 2 For Time 200/175/150 cal bike or row (MM/MF/FF) 100 pull ups 50 2-DB box step overs (50/35) (24/20)Read more

CrossFit OwnIt – CrossFit Skill Push-ups Week 1 PART 1 Mobility: Sleeper stretch, 30 sec per side 2 rounds: 6 each Y-W-T lift-offs Plank hold 10-20 sec 6 Scapula push-ups 3 push-ups negatives, 3 sec (scale: on rig) PART 2 5 minutes: Scaled: 3x 10-15 push-ups, scaled on rig or with bands Rx: 3x max rep push-ups All levels at tempo ~1 second up 1 second down (every rep should be the same tempo, once the tempo changes the set is done) All levels: rest 1 min between sets Metcon Metcon (Time) 12 RFT 5 power cleans (135/95) 5 lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Weightlifting Front squat + Split Jerk (2 Front squats + 1 Split jerk @ 70% of 1RM C+J) x 5 sets Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 36 DU 24 Single DB OH lunge (50/35) (12 each arm) 12 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 90 seconds x 10 sets) Touch & go full clean and jerk 2+1 @ 75% (2 cleans + 1 jerk) *can be push or split jerk Weightlifting Split position strict press (5×5 @ 40% of 1RM C+J) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 5 Chin ups 5 Ring row w/ 10 second dissent on last rep 10 Barbell bent over row (moderate loading) 20 Russian KBS (heavy)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod 50-40-30-20-10 Calorie row/bike Hang power clean & jerk (95/65) 2 rounds 20 Bar MU/c2b/pull up/ring row 50 synchronized sit upsRead more